WOD
 | Mon, Oct 14 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 |
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| Fri, Mar 7, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20241014 | Upper body Strength 20241014 |
CrossFit 20241014(Time) WARM-UP: 200m walk 10 toe touches 10 calf raises 10 unweighted good mornings 5 inchworms 100m jog 10 shoo-the-turtles 10 calf raises w/ pause at top 10 unweighted good mornings w/ pause at bottom 5 inchworm + 1 push-up 200m jog SKILL/STRENGTH: EMOTM x 9mins 1 deadlift WOD: 10 rounds for time Rx: STIMULUS 6:00-10:00 30 double-unders 3 deadlifts (315/205) MODIFICATIONS: -Double-unders, reduce reps, e.g., 20 or singles unders -Deadlifts, modify weight to heavy BUT 3 unbroken reps throughout the workout STIMULUS NOTES: Time cap: 13:00 Double-unders in :20-:45 Deadlifts in :10-:30, including transitions Heavy deadlift loading that still allows for unbroken sets through all rounds STRETCHING: 1:00 pigeon/side 1:00 standing calf stretch/side
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