WOD
 | Sun, Sep 29 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) |
| CrossFit 20240929 | Pullup Program 20210209 |
CrossFit 20240929(Time) WARM-UP: 200m walk 10 Romanian deadlifts 10 hang clean pulls 10 shoulder presses 10 air squats 10 ring rows 10 deadlifts 10 hang muscle cleans 10 push presses 10 3-sec pause air squats 10 false grip ring rows SKILL/STRENGTH: EMOTM x 8mins 1 thruster – Build in load – From the floor WOD: 5 rounds for time Rx: STIMULUS 4:00-10:00 5 muscle-ups 5 thrusters (155/105) MODIFICATIONS: -Muscle-ups, first modify reps (3) then modify movement, e.g., jumping muscle-ups or muscle-up transitions -Thrusters, reduce weight to moderate-to-heavy thruster, something can complete 5 thrusters in 1-2 sets in 1:00 or less STIMULUS NOTES: Time cap: 12:00 Moderate-to-heavy thruster; no more than 2 sets per round. Each round in 2:00 or less STRETCHING: 1:00 banded shoulder stretch/side 1:00 couch stretch/side
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