WOD
 | Sun, Oct 27 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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| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (4 days ago) |
| CrossFit 20241027 | Pullup Program 20210316 |
CrossFit 20241027(Time) WARM-UP: 200m walk 10 alternating Spiderman stretches 10 push-ups 10 air squats 10 alternating scorpion stretches 10 scap pull-ups 10 reverse lunges 10 alternating shoo-the-turtles 10 push-ups to downward dog 10 alternating single-leg V-ups 200m run or row SKILL/STRENGTH: Single-arm overhead dumbbell walk (200 ft) – Use workout weight – Switch arms as needed WOD: For time Rx: STIMULUS 10:00-15:00 including rest 40 knees-to-elbows 40 alternating double-DB front-rack lunges (35/20) – Rest 2:00 30 knees-to-elbows 30 alternating double-DB front-rack lunges – Rest 1:00 20 knees-to-elbows 20 alternating double-DB front-rack lunges MODIFICATIONS: -Knees-to-elbows, modify movement, e.g., knees-to-armpits or hanging knee raises -Front-rack lunges, first modify weight to something can maintain unbroken movement, then modify movement to unweighted, unweighted walking lunges, or box step-ups STIMULUS NOTES: Time cap: 17:00 including rest Three sprint efforts, decreasing in reps Unbroken front-rack lunges Knees-to-elbows in sets of 10+ reps STRETCHING: 1:00 foam roll quads 1:00 foam roll upper back 1:00 foam roll calves
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