WOD
 | Thu, Oct 3 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 20241003 | Deadlift 3 Rep Max | Squat Program 20241003 |
CrossFit 20241003(No Results Tracked) WARM-UP: 200m walk 2:00 bike, row, jump, or run 10 unweighted good mornings 10 alternating Cossack squats 10 alternating Samson stretches 2:00 bike, row, jump, or run WOD REVIEW & WARM-UP: 4 sets 3 deadlifts – Lift every 2:00, starting light and building to starting weight HEAVY DAY! WOD: For load 3-3-3-3-3 Deadlift – Perform one set every 3:00 STIMULUS NOTES: Heavy day relative to each athlete's capacity Increase loading across as many sets as possible Advanced athletes should aim to perform each set at 80% or higher STRETCHING: :30 standing hamstring stretch/leg 1:00 table-top stretch
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3 Rep Max
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