WOD
 | Sun, Dec 29 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 (4 days ago) |
| CrossFit 20241229 | Pullup Program 20210309 |
CrossFit 20241229(Time) WARM-UP: 200m walk PVC Switch Penalty movements: 10 mountain climbers 6 alternating elbow-to-insteps 10 jumping jacks 6 alternating leg cross-overs 10 up-downs 6 alternating spiderman lunges :30 single-unders 10 PVC pass-throughs 10 PVC good mornings 10 PVC shoulder presses 10 air squats 10 PVC around the worlds 10 alternating shoo-the-turtle 10 PVC push presses 10 PVC overhead squats :30 double-unders or attempts SKILL/STRENGTH: EMOTM x 10mins Min. 1 | 6 heavy KB swings Min. 2 | :20-:30 handstand hold WOD: For time Rx: STIMULUS: 10:00 or less 21-15-9: KB swings (70/53) 100-100-100: Double-unders MODIFICATIONS: -KB swings; modify to Russian to allow using heavier KB or modify weight that allows to complete each round in no more than 2 sets -Double-unders, modify to attempts (no more than 2:00), single unders STIMULUS NOTES: Time cap: 12:00 Fast and unbroken for advanced athletes Break heavier kettlebell reps into no more than 2 sets per round Double-unders in 2:00 or less STRETCHING: 1:00 double-forearm stretch 1:00 scorpion stretch
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