WOD
 | Sat, Nov 16 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 (7 days ago) |
| Barbell Strength 20241116 | 1 Minute MAX Tire Flips | Active Walking Outdoors |
Barbell Strength 20241116(Check In) Warmup 200m walk -10 alternating samson stretch -10 front-to-back leg swings -10 side-to-side leg swings -10 kang squats -10 alternating cossack squats -10 air squats -10 PVC pass-throughs -10 PVC around the worlds -15 front rack pulses Accessories: 3 rounds of -30 sec reverse plank -15 Gakk squats 25/15 -30 sec plank Power Snatch + OHS (1RM of snatch) 4 sets x 3+3 reps @ 50% Back squat 6 reps @ 50% 6 reps @ 60% 5 sets x 6 reps @ 70% Box jump from sitting position (24/20) 4 sets x 8 reps Max tire flips in :60!! Stretching: -:30 couch stretch -:30 set child pose -:30 scorpion stretch Foam Rolling: -Quads: 1-2 minutes. -Hamstrings: 1-2 minutes. -Glutes: 1-2 minutes. -Shoulders: 1-2 minutes.
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Other Maxes
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