WOD
 | Sun, Nov 17 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 (4 days ago) |
| CrossFit 20241117 | Pullup Program 20201222 | Active Walking Outdoors |
CrossFit 20241117(Time) WARM-UP: 200m walk 3:00 bike, row, or run (slow) 20 jumping jacks 10 inchworm + push-ups 20 mountain climbers 10 alternating plank shoulder taps 20 air squats 10 up-downs 20 good mornings 10 burpees 3:00 bike, row, or run (faster) SKILL/STRENGTH: Accumulate 30 GHD back extensions – Rest as needed WOD: Rx: STIMULUS Each couplet in 2:30-5:00 3 rounds for time 10 deadlifts (155/105) 10 burpees over the barbell Straight into… 3 rounds for time: 10 front squats (155/105) 10 burpees over the barbell MODIFICATIONS: -Deadlifts, modify weight to something that feels light through unbroken deadlifts and moderate through unbroken front squats -Burpees, modify reps first then movement, e.g., burpees, up-downs -Front squats, modify weight to something that feels moderate through unbroken front squats STIMULUS NOTES: Each couplet in 2:30-5:00 No rest between couplets Light-to-moderate loading; light deadlifts and moderate front squats Unbroken reps with the barbell Continuous movement through the burpees STRETCHING: 2 sets :30 scorpion stretch hold/side :30 pigeon stretch/leg
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