WOD
 | Tue, Nov 5 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! |
 | Happy Birthday: James H |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20241105 | Active Walking Outdoors |
CrossFit 20241105(Weight) Welcome to November, a month focused on heavy days dedicated to developing the snatch and clean and jerk! WARM-UP: 200m walk 10 banded squats 10 banded monster walk steps 10 banded pull-downs 2:00 run, bike, row, or jump 1 set: 10 Romanian deadlifts 10 hang muscle cleans 5 pause front squats 5 front squats 5 shoulder presses 5 push presses SKILL/STRENGTH: 3 sets 3 squat cleans 1 jerk – Work up to 60% of your 1RM jerk HEAVY DAY! WOD: 5 sets of the complex for load 3 squat cleans 1 jerk – Lift once every 4:00 STIMULUS NOTES: Build to a heavy unbroken set of the complex Start at a moderate load and build if technique remains sound Squat clean then push jerk or split jerk STRETCHING: 1:00 pigeon pose/side 1:00 foam roll upper back
|
|
|
