WOD
 | Wed, Oct 2 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 20241002(Reps) Welcome to October — a month focused on classic benchmark workouts - The Girls! WARM-UP: 200m walk 20 jumping jacks 10 alternating Samson lunges 10 push-ups 20 mountain climbers 10 Cossack squat stretch/leg 10 ring rows 20 plank jacks 10 alternating scorpion stretch 10 air squats SKILL/STRENGTH: EMOTM x 5mins 5 tempo wall-facing squats WOD: 10 x 1:00 rounds Rx: STIMULUS Back squat 60-70% of 1RM 5-10+ reps each round 5 back squats Max-reps ring dips – Rest 1:00 between rounds – Score is total ring dips MODIFICATIONS: -Back squats, modify weight to allow for 30 seconds or more for ring dips every round -Ring dips, modify movement, e.g., toe-assisted ring dips, matador dips (banded), hand-elevated push-ups, or push-ups from the knees STIMULUS NOTES: 5-10+ reps each round :30+ for ring dips each round Back squats at 60-70% of 1-rep-max Same load across all 10 sets STRETCHING: 1:00 foam roll glute/side 1:00 figure-4 stretch/side
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