WOD
 | Fri, Sep 27 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! |
 | Gymversary: Derrick(2) & Jose B(2) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20240927 | PARTNER BADGER |
CrossFit 20240927(No Results Tracked) WARM-UP: 200m walk 2 sets: 10 alternating Cossack squats 10 ring rows 5 up-down + jump and reaches 100m run WOD REVIEW & WARM-UP HERO WOD honoring of U.S. Navy Chief Petty Officer Mark Carter, 27, of Fallbrook, California, who was killed during combat operations in Iraq on Dec. 11, 2007. BENCHMARK PARTNER WOD FRIDAY 'PARTNER BADGER': Rx: STIMULUS 20:00-30:00 3 rounds for time 30 squat cleans (95/65) 30 pull-ups 800m run – Athletes run together but break up the cleans and pull-ups as needed Rx2 65/45, seated or banded pull-ups, 600m Rx3 45/35, jumping pull-ups, 400m – Put score in 'PARTNER BADGER' tab MODIFICATIONS: -Squat cleans, reduce weight to complete all reps in 2:00 or less -Pull-ups, modify movement to complete in 2:00 or less -Run, reduce distance to complete in 5:00 or less INTENDED STIMULUS Time cap: 32:00 Sets of squat cleans and pull-ups each in less than 2:00 each round Run in less than 5:00 each round 10:00 per round STRETCHING: 2 sets 1:00 foam roll calves :30 cat-cow :30 standing pike stretch
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