WOD
 | Tue, Oct 1 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 20241001 | NANCY |
CrossFit 20241001(No Results Tracked) Welcome to October — a month focused on classic benchmark workouts - The Girls! WARM-UP: 200m walk 10 PVC pass-throughs 10 PVC good mornings 10 PVC hang muscle snatches 10 alternating Spiderman stretches 10 counterbalance plate squats 10 PVC pass-throughs 10 PVC good mornings 10 PVC muscle snatches 10 alternating Samson stretch lunges 10 counterbalance plate squats 100m run (slow) 100m run (fast) SKILL/STRENGTH: 3 sets 6 overhead squats – Pause in the bottom of the first 3 squats for :02 each – Rest :60-:90 between sets – Add load if mechanics allow BENCHMARK WOD 'NANCY': 5 rounds for time Rx: STIMULUS 10:00-15:00 400m run 15 overhead squats (95/65) Rx2 400m run 15 overhead squats (65/45) Rx3 4 rounds for time: 300m run 15 overhead squats (45/35) – Put score under 'NANCY' tab MODIFICATIONS: -Run, modify to distance can complete in 2:00 or less -Overhead squats, light load, something can complete 10 reps at once or use PVC STIMULUS NOTES: 10:00-15:00 Light loading and large sets for the overhead squats Fast but consistent pace on the runs STRETCHING: 1:00 banded shoulder stretch/arm 1:00 couch stretch/leg
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The Girls
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