WOD
 | Tue, Nov 12 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 20241112 | Active Walking Outdoors |
CrossFit 20241112(Time) WARM-UP: 200m walk :30 single-unders 10 alternating Spiderman stretches 7 wall-facing squats :30 single-single-double-unders (or attempts) 10 push-ups to down dog 7 wall-facing squats 1:00 jump rope practice 10 leg swings across the body/leg 10 leg swings front to back/leg 7 wall-facing squats WOD REVIEW & WARM-UP: 2 sets 10 wall-balls :30 double-unders – Rest 2:00 between sets – Use workout variations WOD: 3 rounds for time Rx: STIMULUS 8:00-12:00 30 wall-balls (20/14) 90 double-unders MODIFICATIONS: -Wall-balls, modify weight first to maintain at least 10 unbroken reps, then volume, e.g., 20 -Double-unders, modify volume first, e.g., 20-40, then modify to attempts (no more than 2:00) or single-unders STIMULUS NOTES: 8:00-12:00 Wall-ball shots in sets of 10 or more Double-unders in 2:00 or less STRETCHING: 1:00 double-forearm stretch 1:00 foam roll quad/leg
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