WOD
 | Tue, Sep 24 2024 |  |
 | Sun, Dec 8, 2024 at 10:00am 12 WODs of Christmas Begins |
| Sat, Dec 21, 2024 at 6:00pm Holiday Party - 6:00pm |
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 | Happy Birthday: Rosie |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
CrossFit 20240924(Time) WARM-UP: 200m walk 15 jumping jacks 10 sit-ups 5 inchworms 15 skier jacks 10 tuck-ups 5 inchworm + push-ups 15 plank jacks 10 V-ups 5 wide stance inchworm + push-ups SKILL/STRENGTH: Every 2:00 for 5 sets 3 sumo deadlift 2 sumo deadlift + shrug 1 sumo deadlift high pull – Build in load if technique is sound WOD: For time Rx: STIMULUS 5:00-10:00 50 deadlifts (95/65) 50 sumo deadlift high pulls – Every minute including the start, complete 7 knees-to-elbows MODIFICATIONS: -Deadlifts, modify weight to light, bar to 50% of 1RM -Modify barbell reps to 40 or 30 -Knees-to-armpits, modify to knees-to-elbows or knee raises and/or modify reps to 5 STIMULUS NOTES: 12:00 10+ sumo deadlift high pulls per minute Unbroken knees-to-elbows STRETCHING: 3 sets :30 standing straddle stretch :30 alternating scorpion stretch
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