WOD
 | Sun, Dec 1 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 (8 days ago) |
| CrossFit 20241201 | ABBATE | Pullup Program 20210126 | Other Results |
CrossFit 20241201(No Results Tracked) Welcome to December, a month focused on Open workouts and testers to help prepare for the upcoming CrossFit Open! WARM-UP: 200m walk 10 arm circles forward 10 arm circles backward 10 unweighted good mornings 10 up-downs 10 alternating Spiderman stretches 10 air squats 10 burpees 200m run WOD REVIEW & WARM-UP Honoring U.S. Marine Corps Sergeant Matthew T. Abbate HERO WOD 'ABBATE': For time Rx: STIMULUS 21:00-30:00 1,600m run 21 clean and jerks (155/105) 800m run 21 clean and jerks 1,600m run 1,600m run 21 clean and jerks (115/75) 800m run 21 clean and jerks 1,600m run 800m run 15 clean and jerks (75/55) 400m run 15 clean and jerks 800m run MODIFICATIONS: -Run, modify distance to something can finish the first and last run efforts in under 9 minutes and the middle run in under 5 minutes -Clean and jerks, modify weight & reps that allows completion both sets in under 3:00 STIMULUS: Time cap 32:00 Each longer run in 6:30-9:00 Middle run in 3:30-5:00 Each set of clean and jerks in 2:00-3:00 STRETCHING:
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