WOD
 | Wed, Nov 6 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: Joe S |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20241106 | Active Walking Outdoors |
CrossFit 20241106(Time) WARM-UP: 200m walk 10 alternating Spiderman stretches 10 leg swings/leg (lateral) 10 alternating scorpion stretches 10 leg swings/leg (front/back) 20 jumping jacks 20 alternating single-leg toe touches/leg 20 alternating reverse lunges 20 mountain climbers 10 unweighted good mornings 20 walking lunges 10 up-downs 10 dumbbell farmers carry walking lunges SKILL/STRENGTH: 3 sets 10 weighted sit-ups 10 weighted good mornings 10 GHD sit-ups – Rest as needed WOD: 3 rounds for time Rx: STIMULUS 7:00-10:00 400m run 20 DB farmers carry walking lunges (50/35) – Use two dumbbells MODIFICATIONS: -Run, modify distance to something can complete in 2:30 or less -Walking lunges, modify weight and/or reps to something challenging but can keep unbroken throughout, e.g., 15, 12, 10 reps STIMULUS NOTES: Time cap 12:00 Each run in 1:30-2:30 Lunges in :40-1:00 Each round 3:30 or less STRETCHING: 1:00 foam roll quadriceps/side 1:00 foam roll glute-med/side
|
|
|
