WOD
 | Thu, Sep 26 2024 |  |
 | Sun, Dec 8, 2024 at 10:00am 12 WODs of Christmas Begins |
| Sat, Dec 21, 2024 at 6:00pm Holiday Party - 6:00pm |
| Thu, Feb 27, 2025 at 12:00pm CrossFit 25.1 Announcement |
| Fri, Feb 28, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Fri, Mar 7, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20240926 | Squat Program 20240926 |
CrossFit 20240926(Reps) WARM-UP: 200m walk – Complete all movements at a slow pace :30 calories on any machine 10 unweighted good mornings 3 shuttle runs 20 alternating plank shoulder taps – Complete all movements at a moderate pace :30 calories on any machine 10 up-downs 3 shuttle runs 15 alternating plank hip taps – Complete all movements at a fast pace :30 calories on any machine 10 burpees 3 shuttle run 10 alternating pike shoulder taps STRENGTH/SKILL: 5 dumbbell deadlifts/arm 5 alternating dumbbell deadlift + shrugs/arm 5 dumbbell muscle snatches/arm 5-10-15 alternating dumbbell power snatches – Increase load each set – Rest :30 between sets WOD: AMRAP x 4 rounds Rx: STIMULUS 10+ dumbbell snatches each minute 10+ push-ups each minute 1:00 shuttle runs 1:00 alternating DB snatches (50/35) 1:00 hand-release push-ups 1:00 calories on any machine 1:00 rest – 1 shuttle run is 25 ft out and 25 ft back MODIFICATIONS: -Shuttle runs, modify to no-touch -DB snatches, modify weight to complete 10 or more reps -Hand-release push-ups, e.g., knees STIMULUS NOTES: Continuous movement on the shuttle runs and calories 10+ dumbbell snatches each minute 10+ push-ups each minute Choose loads and movement options that allow for minimal rest breaks STRETCHING: Accumulate 1:00 reach, roll, and lift 1:00 couch stretch/leg
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