WOD
 | Sun, Nov 3 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 (7 days ago) |
| CrossFit 20241103 | Pullup Program 20210323 | Active Walking Outdoors |
CrossFit 20241103(Time) Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk! WARM-UP: 200m walk 10 leg swings/leg 10 lateral leg swings/leg 10 unweighted good mornings 20 alternating torso twists 10 alternating Samson stretches 10 alternating Spiderman stretches 20 alternating scorpion stretches 20 alternating lying hip crossovers 400m jog AMRAP 3: 10 jumping jacks 5 up-downs 5 push-ups 10 alternating jumping lunges WOD REVIEW & WARM-UP: EMOTM x 3mins :20-:30 jump rope practice MINI ROUND 200m run 30 double-unders 10 dumbbell goblet carry reverse lunges WOD: 2 rounds for time Rx: STIMULUS 12:00-16:00 800m run 60 double-unders 40 DB goblet carry reverse lunges (50/35) MODIFICATIONS: -Run, modify distance to complete in 5:00 or less (may ruck) -Double-unders, modify reps first, then spend no more than 2:00 on attempts, or singles -Reverse Lunges, modify weight to something can complete in 2:00 or less, or box step-ups STIMULUS NOTES: Time cap 18:00 Runs in 5:00 or less Double-unders in :30-1:00 Athletes can spend up to 2:00 accumulating reps if they’re working to develop this skill Lunges in 1:00-2:00 Continuous movement through the lunges STRETCHING: 1:00 foam roll quads 1:00 foam roll upper back 1:00 foam roll lats
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