WOD
 | Tue, Oct 22 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 20241022 | HELEN |
CrossFit 20241022(No Results Tracked) WARM-UP: 200m walk 50 feet of each: Jog x 3 laps Skipping high knees Lateral shuffle/direction Toy soldiers Samson lunges (10 lunges then jog) Crawling Spiderman lunges (10 lunges then jog) Bear crawl Bunny hop Broad jump (5 jumps then jog) Burpee broad jump (5 jumps then jog) WOD REVIEW & WARM-UP BENCHMARK WOD 'HELEN': 3 rounds for time Rx: STIMULUS 8:00-15:00 400m run 21 kettlebell swings (53/35) 12 pull-ups Rx2 300m run 21 kettlebell swings (35/26) 12 assisted pull-ups Rx3 200m run 21 kettlebell Swings (26/18) 12 jumping pull-ups – Put score under 'HELEN' tab MODIFICATIONS: -Run, modify to something complete in 2:00 or less -KB swings, modify weight to something that allows for fast & unbroken -Pull-ups, modify to something can complete in :45 or less STIMULUS NOTES: 8:00-15:00 Runs in 2:00 or less Unbroken kettlebell swings Pull-ups in 3 sets or less Each round 5:00 or less STRETCHING: 2 sets :30 calf foam roll/leg :30 standing hamstring stretch/leg
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The Girls
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