WOD
 | Sun, Nov 10 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 (5 days ago) |
| CrossFit 20241110 | Pullup Program 20210223 | Active Walking Outdoors |
CrossFit 20241110(Rounds) WARM-UP: 200m walk 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, ski, or jump – Switch machine after 60 seconds of work 5 inchworms 15 band pull-aparts 5 knee push-ups 5 ring rows 10 band tricep stretches/arm 5 hand-release push-ups 5 single-arm ring rows/arm :15-:30 plank hold or handstand hold – Rest :10-:20 between movements SKILL/STRENGTH: Rope climb review and practice WOD: AMRAP x 12mins Rx: STIMULUS 4-8 rounds 12 strict ring dips 3 rope climbs (15 ft) MODIFICATIONS: -Ring dips, modify reps to something can complete 90 seconds or less, or modify movement, e.g., banded, assisted, matador, bench -Rope climbs, modify height first, then reps to something can complete in 1:00 or less, modify movement, e.g., 1/2 rope climbs, rope lowers STIMULUS NOTES: 4-8 rounds Ring dips in :15-1:30 Sets of 4+ unbroken ring dips for at least the first half of the workout Rope climbs in :45-2:00 1:00-3:30 per round STRETCHING: :45 scorpion stretch/arm :45 lacrosse-ball chest mash/side
|
|
|
