WOD
 | Sun, Dec 22 2024 |  |
 | 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! |
| Fri, Mar 14, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20241222 | Pullup Program 20210427 |
CrossFit 20241222(Weight) WARM-UP: 200m walk 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 10 jumping jacks 10 single-leg toe touches/leg 20 alternating reverse lunges 20 mountain climbers 10 unweighted good mornings 20 walking lunge steps 10 up-downs WOD WARM-UP: 4 sets 1 snatch high pull 1 hang power snatch 1 power snatch Quality & Quantity Heavy Day! WOD: 1 rep on the minute of Min 0-5: snatch high pull Min 6-10: hang power snatch Min 11-20: power snatch – Score is the heaviest load for each section MODIFICATIONS: -Newer athletes perform 2 reps of each, maintaining lighter loads to work on mechanics STIMULUS NOTES: Heavy lifting day relative to each athlete's capacity Snatch complex that builds in complexity throughout the workout Increase loading for each movement and log your heaviest load for each STRETCHING: 2 sets :30 reach, roll, and lift 20 banded shoulder stretches/arm
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