WOD
 | Mon, Nov 4 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 20241104 | Upperbody Strength 20241104 | Active Walking Outdoors |
CrossFit 20241104(Rounds) Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk! WARM-UP: 200m walk alternating Samson stretches 10 hollow rocks 10 box step-overs :10 ring support hold 5 ring rows 10 alternating Spiderman stretches 10 hollow rocks 10 box step-overs 10 push-ups 5 ring rows 10 alternating scorpion stretches 10 V-ups 10 jump-overs 5 ring dips 3 pull-ups SKILL/STRENGTH: 5 sets for load 1 strict weighted pull-up – Pause with your chin over the bar for :01 WOD: AMRAP x 7mins Rx: STIMULUS 5-10+ rounds 10 box jumps (24/20) 3 bar muscle-ups MODIFICATIONS: -Box jumps, modify height first then scale to step-ups -Muscle-ups, modify movement, e.g., jumping bar muscle-ups, jumping chest-to-bar pull-ups, low-ring transitions STIMULUS NOTES: 5-10+ rounds Box jumps in :20-:45 Bar muscle-ups in :10-:45 STRETCHING: 1:00 double-forearm stretch 1:00 couch stretch/leg
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