WOD
 | Wed, Oct 23 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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 | Happy Birthday: Coach B |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
CrossFit 20241023(Time) WARM-UP: 200m walk 10 arm swings across 10 alternating arm swings overhead 10 torso twists 10 inchworms 10 push-ups 10 alternating plate toe taps 10 plate calf raises 2:00 row or bike SKILL/STRENGTH: Accumulate: 50 alternating wall-facing handstand shoulder taps Or… Handstand walk (150 ft) WOD: For time Rx: STIMULUS 7:00-15:00 50 burpees 200 double-unders 50 burpees MODIFICATIONS: -Burpees, first modify reps, e.g., 40, 25 then modify movement to up-downs -Double-unders, first modify reps, e.g., 100, 80 then modify to attempts (count all jumps or no more than 5:00) or single-unders STIMULUS NOTES: Time cap 17:00 First round of burpees in 5:00 or less Jump rope in 5:00 or less STRETCHING: :30 calf stretch /leg :30 active child's pose :30 scorpion stretch /side
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