WOD
 | Sat, Nov 30 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) |
| Barbell Strength 20241130 | Active Walking Outdoors |
Barbell Strength 20241130(Check In) 200m walk -10 alternating samson stretch -10 front-to-back leg swings -10 side-to-side leg swings -10 good mornings -10 pause air squats -10 alternating cossack squats -10 PVC pass-throughs -20 front rack pulses Empty barbell warm-up: 2 rounds of -5 deadlifts -3 clean pulls -3 power cleans -3 front squats -5 overhead presses Cleans: -5 reps x 4 sets @ 50-60% -4 reps x 3 sets @ 60-70% Shoulder Press: -5 reps x 4 sets @ 75% -max reps x 1 set @ 75% Accessories: 3 rounds of: -200m single-arm farm carry (53/35) -10 weighted gakk squats -20 single-leg kettlebell deadlifts -10 kettlebell plank drag through
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