WOD
 | Fri, Oct 4 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 20241004(Time) WARM-UP: 200m walk 5 sit-ups 5 inchworm + push-ups 10 alternating Cossack squats 10 hand-elevated push-ups 5 tuck-ups 10 up-downs 10 sumo stance squats 10 push-ups 5 V-ups 10 up-downs to a 6-inch target 10 air squats 10 pike push-ups SKILL/STRENGTH: EMOTM x 10mins 3 back squats – 60-70% of 1-rep-max – Same load across all 10 sets WOD: 21-15-9 reps for time Rx: STIMULUS 5:00-10:00 Toes-to-bars Burpees Wall-balls (20/14) MODIFICATIONS: -Toes-to-bars, modify movement, e.g., Knees-to-armpits, Hanging leg raises, or V-ups -Burpees, modify movement, e.g., up-downs -Wall-balls, modify weight first then height -Reps, modify to 15-12-9 or 12-9-6 STIMULUS NOTES: Time cap: 12:00 Toes-to-bars in 1-3 sets Continuous movement on the burpees Unbroken wall-balls STRETCHING: 2 sets :30 scorpion stretch hold/side :30 pigeon stretch/leg
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