WOD
 | Sat, Sep 28 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 (7 days ago) |
Barbell Strength 20240928(Check In) 200m walk -10 alternating samson stretch -10 front-to-back leg swings -10 side-to-side leg swings -10 kang squats -10 alternating cossack squats -10 air squats -10 PVC pass-throughs -10 PVC around the worlds -15 front rack pulses Accessories: 2 rounds of -10 GHD sit-up -10 Gakk squats Empty barbell warm-up: -5 Romanian deadlifts -5 clean pulls -5 muscle cleans -5 front squats -5 power cleans -5 high hang squat cleans -5 front squats -5 overhead presses Clean (week 6/8): -3 sets x 3 reps @ 70-80% -3 sets x 2 reps @ 80-90% -3 sets x 1 rep @ 90%+ Jerk (week 2/4): -3 sets x 5 reps @ 50-60% -5 sets x 3 reps @ 60-70% Accessory: 2 rounds of -10 box jump (24/20) -16 double DB front rack walking lunge (40/30) -:45 reverse plank Stretching: -:60 Pigeon stretch -:60 couch stretch -:60 scorpion stretch
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