WOD
 | Wed, Dec 4 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 20241204 | Other Results |
CrossFit 20241204(Time) WARM-UP: 200m walk Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Carioca Skipping (forward/back/height/length) Shuttle runs SKILL/STRENGTH: 200m KB goblet hold carry WOD WARM-UP: 2 sets 200m run – Rest 1:00 between sets WOD: Every 4:00 for 5 sets Rx: STIMULUS Run efforts in 2:30 or less through all rounds 400m run – Score is slowest effort – Rest with the remaining time MODIFICATIONS: -Run, modify distance to something can complete in 2:30 or less, then scale movement, e.g., ruck, row, bike STIMULUS NOTES: Run efforts in 2:30 or less through all rounds :90+ rest every round STRETCHING: :30 foam roll calves/side :30 foam roll quads/side
Planned: Mon,Apr21,2025 Wed,Dec4,2024
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