WOD
 | Mon, Oct 21 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: Nick |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20241021 | DIANE | Upperbody Strength 20241021 |
CrossFit 20241021(No Results Tracked) WARM-UP: 200m walk 20 jumping jacks 10 knee push-ups 10 alternating single-leg toe touches 20 plank shoulder taps 20 jumping jacks 10 push-ups 10 alternating shoo-the-turtles 20 feet elevated shoulder taps SKILL/STRENGTH: 3 sets 7 deadlifts – Build to workout weight or slightly over BENCHMARK WOD 'DIANE': 21-15-9 reps for time Rx: STIMULUS 10:00 or less Deadlifts (225/155) Handstand Push-Ups Rx2 Deadlifts (185/125) Reduced ROM HSPU or Pike Pushups Rx3 Deadlifts (135/95) Hand Release Pushups – Put score under 'DIANE' tab MODIFICATIONS: -Deadlifts, modify to complete the first round of deadlifts in 3 sets or less -HSPU, first modify reps per round to match capacity, e.g., 15/12/9 or 12/9/6 then modify movement to reduced ROM, box pike push-ups, stink bugs, or dumbbell presses STIMULUS NOTES: 10:00 or less Moderately heavy barbell loading Starting the second round by 4:00 STRETCHING: 2 sets :30 scorpion stretch hold/side :30 pigeon stretch/leg
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The Girls
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