WOD
 | Thu, Dec 5 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 20241205 | Max Pushups |
CrossFit 20241205(Time) WARM-UP: 200m walk 4 sets: :40 easy/moderate pace :20 fast pace – Row, ski, or bike 2 sets: :30 band pull-aparts 5 hand-release push-ups 5 ring rows 5 elbow-to-instep/leg :30 unweighted good mornings 10 reverse lunges/leg 10 single-leg toe touches/leg – Rest :10-:20 between movements BENCHMARK: Max Push-ups Maximum Number of Pushups Rx2 Knee Pushups Rx3 Box Pushups – No time limit, chest must touch ground on every rep – Put score under Max Push-Up tab WOD: For time Rx: STIMULUS 4:00-8:00 30-20-10 reps Pistol squats Pull-ups MODIFICATIONS: -Pistol squats, modify reps first, e.g., 20-15-10, then modify movement, e.g., ankle-wrap, banded, box, air squats -Pull-ups, modify movement, e.g., jumping, ring rows STIMULUS NOTES: Time cap 10:00 Continuous movement through the pistol squats First round of pistol squats in :45-:90 Pull-ups in sets of 6+ throughout STRETCHING: 1:00 foam roll quadriceps/leg 1:00 foam roll lats/side
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Gymnastics
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