WOD
 | Sat, Oct 19 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! |
 | Happy Birthday: Coach C |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
Barbell Strength 20241019(Check In) -200m walk -10 forward leg swings per leg -10 side leg swings per leg -10 hip circles in each direction -10 forward small to large arm circles -10 backward small to large arm circles -10 torso twists -10 kang squats -:30 sec wrist stretch -100m run Accessories: 3 rounds -12 hip extensions -12 sit-ups -6 front squats w/ empty bar Barbell warm-up: -5 Romanian deadlifts -5 clean pulls -5 muscle cleans -5 front squats -5 power cleans -5 high hang squat cleans -5 front squats Clean warm-up: -5 reps @ 40% -3 reps @ 60% -2 reps @ 70% -1 rep @ 80% Clean MAX: 20 min to find 1RM Suggested working sets -1 rep @ 85% -1 rep @ 90% -1 rep @ 95% -1 rep @ 100% continue adding 5-10# to failure Jerk: -2 sets x 3 reps @ 70-80% -3 sets x 2 reps @ 80-90% -4 sets x 1 rep @ 90%+ Accessory: -3 sets x 6 reps weighted good morning Stretching: -:30 couch stretch -:30 set child pose -:30 scorpion stretch Foam Rolling: -Quads: 1-2 minutes. -Hamstrings: 1-2 minutes. -Glutes: 1-2 minutes. -Shoulders: 1-2 minutes.
|
|
|
