WOD
 | Thu, Nov 21 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 20241121 | CrossFit Open 22.1 | Active Walking Outdoors |
CrossFit 20241121(No Results Tracked) WARM-UP: 200m walk Every 2:00 for 4 sets: :45 run, row, bike, or jump Set 1 | :45 inchworms Set 2 | :45 air squats Set 3 | :45 up-downs Set 4 | :45 PVC good mornings 1 set: 10 leg swings/leg 10 push-ups (from the knees as needed) 10 PVC behind-the-kneck presses 10 Cossack squats 10 slow calf raises/leg 10 PVC overhead squats WOD REVIEW & WARM-UP OPEN 22.1 BENCHMARK WOD: AMRAP x 15min - 3 Wall Walks - 12 Alt. Dumbbell Snatch - 15 Box Jump Overs (24/20) Rx+ 50/35 DB Rx (Masters) 35/20 DB, step-ups OK Rx2 (Scaled) 35/20 DB, scaled all walks, step-ups OK Rx3 (Master Scaled) 20/10, scaled wall walks, step-ups OK – Put score under 'OPEN 22.1' tab STIMULUS NOTES: Top athletes in the Open achieved 12+ rounds, but for today we'll target at least 5+ for athletes to go Rx'd Each movement in 1:00 or less for most Advanced athletes can push to complete unbroken sets of each movement through all rounds with minimal rest between STRETCHING: 1:00 foam roll quads 1:00 foam roll lower back 1:00 foam roll calves
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