WOD
 | Wed, Nov 13 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 20241113 | Active Walking Outdoors |
CrossFit 20241113(Reps) WARM-UP: 200m walk 20 jumping jacks 10 alternating scorpion stretches 10 alternating cossack squats 10 PVC pass-throughs 10 alternating elbow-to-instep/leg 10 PVC around the worlds 5/side 10 calf stretches/leg 10 counterbalance plate squats 20 alternating mountain climbers SKILL/STRENGTH: 10:00 clock Find a heavy 1-rep snatch WOD: AMRAP x 15mins Rx: STIMULUS 10-30+ total snatches Snatch (185/125) – Every 3:00, including 0:00, run 400m MODIFICATIONS: -Snatch, modify weight to something can complete a minimum of 2 reps each round and up to 6 for most -Run, modify distance to something can finish in 2:00 or less STIMULUS NOTES: 10-30+ total snatches Each run in 2:00 or less, leaving about 1:00 for snatches Loading should be moderate to heavy Most should perform singles Athletes may power or squat snatch STRETCHING: 2 sets 1:00 foam roll upper back :30 standing pike stretch
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