WOD
 | Fri, Nov 8 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 (6 days ago) |
| CrossFit 20241108 | Active Walking Outdoors |
CrossFit 20241108(Time) WARM-UP: 200m walk Partner 1 | :30 calories on any machine Partner 2 | :30 dead bugs Switch Partner 1 | :30 calories on any machine Partner 2 | :30 plank hold Switch Partner 1 | :30 calories on any machine Partner 2 | :30 sit-ups Switch WOD REVIEW & WARM-UP: PARTNER WOD FRIDAY!: 3 rounds for time Rx: STIMULUS 23:00-35:00 90 med-ball squats (20/14) 80-cal on any machine 70 sit-ups – One partner works while the other rests MODIFICATIONS: -Med-ball squats, modify weight (e.g. 50) and height to complete in 3:30 or less -Cals, modify volume (e.g. 40) to complete in 5:00 or less -Sit-ups, modify reps (e.g. 30) to complete in 4:00 or less STIMULUS NOTES: Time cap 37:00 Squats in 2:00-3:30 Calories in 3:30-5:00 Sit-ups in 2:00-4:00 7:30-12:30 per round Split the work as desired; one partner works at a time STRETCHING: 1:00 frog stretch 1:00 couch stretch/leg
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