WOD
 | Tue, Oct 8 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! |
 | Welcome: Edouard |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
CrossFit 20241008(Time) WARM-UP: 200m walk 10 Calf raises 20 Plate toe taps 10 Plate step-ups 5 Drop-and-land off of plate 10 alternating box step-up + squat landing 10 Box jump + step-down 5 Box jump + squat landing 5 Box jump + slow rebound 10 Box jumps SKILL/STRENGTH: On a 10:00 clock Low-ring muscle-up practice WOD: 5 rounds for time Rx: STIMULUS 9:00-14:00 5 ring muscle-ups 10 box jumps (24/20) 20 AbMat sit-ups MODIFICATIONS: -Ring muscle-ups, reduce reps, e.g., 2 -Ring muscle-ups, modify to jumping or low ring muscle-up transitions -Box jumps, modify box height and/or to step-ups -AbMat sit-ups, reduce reps, e.g., 15, 10 STIMULUS NOTES: Time cap 16:00 Complete all movements in large if not unbroken sets Rebound or step-down from the box jump STRETCHING: 1:00 banded shoulder stretch/arm 1:00 couch stretch/leg
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