WOD
 | Wed, Oct 9 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 20241009(Time) WARM-UP: 200m walk Running Line Drill... Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) Shuttle runs WOD REVIEW & WARM-UP: 2 sets :30 running position drill per leg :30 running in place drill :30 partner falling drill 100m run WOD: 3 rounds for time Rx: STIMULUS 12:30-18:00 not including rest 600-m run Rest 1:00 400-m run Rest 1:00 200-m run Rest 1:00 – Score = total time MODIFICATIONS: -Run, modify reps scheme to 500-300-100 or 400-200-100 or 300-200-100 STIMULUS NOTES: Time cap 20:00 not including rest 600m effort in 2:15-3:00 400m effort in 1:30-2:00 200m effort in :40-1:00 STRETCHING: 1:00 foam roll calves 1:00 standing pike stretch
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