WOD
 | Mon, Dec 2 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 20241202 | Upper body strength 20241202 |
CrossFit 20241202(Reps) Welcome to December, a month focused on Open workouts and testers to help prepare for the upcoming CrossFit Open! WARM-UP: 200m walk 3 sets: :30 bike, easy :20 bike, moderate pace :10 bike, fast pace 10 PVC good mornings 10 leg swings/side (forward and back) 5 inchworms 10 leg swings/side (side to side) 10 alternating Samson stretches SKILL/STRENGTH: 10 sumo stance good mornings – Athlete chooses load WOD WARM-UP: 3-5 sets 5 deadlifts – Build in load to workout weight WOD: 4 rounds for reps Rx: STIMULUS 10+ calories per round 1:00 bike for calories 1:00 deadlifts (185/125) 2:00 rest MODIFICATIONS: Approach in two ways: (1) choose to sprint the bike and move through lighter deadlifts under fatigue OR (2) prioritize heavier deadlifts – That said, to maintain today’s stimulus, it is recommended to prioritize a sprint effort on the bike each round STIMULUS NOTES: 10+ calories per round 10+ deadlifts per round; 20 for advanced athletes Deadlifts in 1-3 sets; light-to-moderate loading No rest between movements All-out effort with 1:1 built-in rest STRETCHING: :30 standing hamstring stretch/leg 1:00 table-top stretch
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