WOD
 | Wed, Nov 27 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 20241127 | Active Walking Outdoors |
CrossFit 20241127(Time) WARM-UP: 200m walk 10 alternating Spiderman stretches 10 alternating scorpion stretches 10 leg swings/leg (front and back) 10 alternating plank reach-throughs 10 single-arm single-leg kettlebell deadlifts/leg 10 up-downs 10 single-arm kettlebell swings/arm (shoulder height) 10 burpees 10 kettlebell swings (American swings) SKILL/STRENGTH: EMOM x 10mins Min. 1 | 2 Turkish get-ups Min. 2 | :10-:30 L-sit hold WOD: 1-2-3-4-5-6-7-8-9-10 reps for time Rx: STIMULUS 6:00-11:00 KB swings (70/53) Burpee pull-ups – Pull-up bar 6 inches from fingertips with arms overhead MODIFICATIONS: -KB swings, moderate weight allowing for unbroken reps -Burpee pull-ups, modify target height first, then reps or movement, e.g., up-downs or burpees (no target) STIMULUS NOTES: Time cap 13:00 Unbroken kettlebell swings Burpees at a pace of one burpee pull-up every 6-9 seconds STRETCHING: 200m cooldown walk 1:00 foam roll quadriceps :30 foam roll lats/side
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