WOD
 | Sun, Nov 24 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 20241124 | 20240609 Pull-up Class | Active Walking Outdoors |
CrossFit 20241124(Time) WARM-UP: 200m walk :20 single-unders each of... slow fast jog in place jump front-to-back jump side-to-side left leg right leg – Rest :10 between movements :20 back-rack elbow raise, right arm :20 back-rack elbow raise, left arm :20 back-rack alternating elbow raises :20 back-rack elbow raises, both elbows 10 back squats with elbows high in the back rack 2 sets: 2-inch front squat + pull elbows up before standing 4-inch front squat + pull elbows up before standing 6-inch front squat + pull elbows up before standing SKILL/STRENGTH: Accumulate 50 good mornings – Rest as needed – Athlete chooses load WOD REVIEW & WARM-UP WOD: 9-7-5 reps for time Rx: STIMULUS 3:00-5:00 Deadlifts (185/125) Hang power cleans Front squats MODIFICATIONS: -Barbell modify weight to moderate-to-heavy load for unbroken reps for deadlift, and 1-3 breaks for following lifts STIMULUS NOTES: Time cap: 7:00 Heavy sprint workout Deadlifts unbroken until the last rep Hang power cleans in 1-3 sets Front squats in 1-2 sets STRETCHING: 1:00 foam roll quadriceps/leg 1:00 foam roll hamstrings/leg
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