WOD
 | Fri, Nov 15 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 |
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| Fri, Mar 7, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
| CrossFit 20241115 | Active Walking Outdoors |
CrossFit 20241115(Calories) WARM-UP: 200m walk 3 sets: :40 row, bike, or ski each partner – One partner moves through each one of the stretches while other works Stretches: 1) Alternating toy soldiers, slow 2) Alternating Samson stretch 3) PVC pass-throughs WOD REVIEW & WARM-UP: 1 round: :20 plank hold from knees (hands or elbows) :20 plank hold (hands) :20 plank hold (elbows) 1 round: :10 passive bar hang :10 active bar hang :10 hollow hold :20 active bar hang – Practice holding a hollow body position on the final hang 1 round each: 5 calories – Non-working partner holds a plank 1 round each: 5 calories – Non-working partner hangs from a bar PARTNER WOD FRIDAY!: AMRAP x 20mins Rx: STIMULUS 200-400+ calories Max-cal on any machine – From :00-5:00 and 10:00-15:00, the non-working partner holds a plank – From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar – Partners can only accumulate calories if their partner is holding or hanging MODIFICATIONS: -Plank, modify to hand-elevated plank hold or plank hold from the knees -Hang, modify to foot-assisted bar hangs or standing farmers carry holds STIMULUS NOTES: 200-400+ calories Constant movement for 20:00 The non-working partner must hold or hang for the working partner to accumulate calories Partners switch on the machine as desired STRETCHING: 200m recovery walk 2-3 sets: :30 lacrosse ball chest mash/side :30 doorway pec stretch/side
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