WOD
 | Fri, Nov 29 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 20241129 | Active Walking Outdoors |
CrossFit 20241129(Rounds) WARM-UP: 200m walk 200m jog, slow 5 elbow-to-insteps/side 20 alternating shoo the turtles 200m run, faster PVC Switch Game Suggested penalty movements: 20 mountain climbers 5 burpees 20 jumping jacks 10 air squats WOD REVIEW & WARM-UP: 1 set: 50m single-kettlebell carry – Each partner performs 50m 1 set: 10 KB sumo deadlift high pulls 50m single-KB carry – Partners take turns performing 10 sumo deadlift high pulls and a 50m carry PARTNER WOD FRIDAY!: AMRAP x 20min Rx: STIMULUS 2+ rounds 400m run 50 KB sumo deadlift high pulls (70/53) 400m single-KB carry – Partners run together and break up the other two movements as needed MODIFICATIONS: -Run, modify distance -KB sumo deadlift high pulls, modify weight first then reps to keep consistent sets of 10 reps or more -Single-KB carry, modify weight first then reps to keep carries to under 4 minutes total STIMULUS NOTES: 2+ rounds Sumo deadlift high pulls in sets of 10+ Kettlebell carry in 4:00 or less Partners run at the same time, but only one person works at a time on the sumo deadlift high pulls and single-arm carry Carry the kettlebell however you like 10:00 per round STRETCHING: 1:00 foam roll calf/leg 1:00 lacrosse ball roll/foot
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