WOD
 | Sun, Dec 15 2024 |  |
 | 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! |
| Sun, Mar 9, 2025 at 11:00am SUNDAY MORNING LIGHTS! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20241215 | Pullup Program 20210413 |
CrossFit 20241215(Rounds) 200m Walk Warmup :20 each… Rower (easy pace) Box Step Ups Back Lunges/leg Rower (moderate pace) Good mornings + jump Box jumps (low box) Rower (moderate pace) Air squats Box jumps (higher box) Rower (fast pace) Jumping air squats Front lunges /leg 50 DB Renegade Rows Double DB Push Press warmup The 12 WODs of Christmas AMRAP x 10 minutes - 10 Box jumps (24/20) - 15 Lunges - 12 double DB dumbbell push press (35/25) Stretch: 3 sets - 45 sec child’s pose - 45 sec frog stretch
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