WOD
 | Fri, Dec 6 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 20241206 | Fight Gone Bad |
CrossFit 20241206(No Results Tracked) WARM-UP: 200m walk 2 sets: 5 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 10 alternating box step-ups with a partner 1 set: 5 med-ball chest passes with a partner 6 med-ball lateral passes with a partner (3/side) 10 box jumps 3 sets: 5 shoulder presses – elbows in front of the bar in the rack 5 sumo deadlifts – feet just wider than squat stance 5 jumps in place (on sets 2 and 3 have athletes box jump and step down) WOD WARM-UP: 2-3 sets: 5 med-ball thrusters 5-10 wall-ball shots 2 sets: 5 push press dip and drive 5 push presses 2 sets: 5 sumo deadlifts 5 sumo deadlift high pulls (pause at the hips on the return) BENCHMARK WOD 'FIGHT GONE BAD': 3 rounds for reps Rx: STIMULUS 1:00 wall-ball shots (20/14) 1:00 sumo deadlift high pulls (75/55) 1:00 box jumps (20 in) 1:00 push presses (75/55) 1:00 row for calories – Rest 1:00 between rounds Rx2 Scaled weights/height – Put score under 'FIGHT GONE BAD' tab MODIFICATIONS: Modify movements/weight/height to complete at least 10-25 reps per movement STIMULUS NOTES: High-rep, lightweight conditioning workout 15-25+ reps for each movement Use the row to push or pace based on fatigue level Athletes can achieve 30-50 reps on the box jumps and push presses Maintain full range of motion despite the volume and fast pace STRETCHING: 2 sets :30 lacrosse ball calf roll/leg :30 lacrosse ball foot roll/foot
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