WOD
 | Mon, Dec 30 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! |
 | Gymversary: Joe K(3) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (5 days ago) |
| CrossFit 20241230 | Upperbody Strength 20241230 | Other Results |
CrossFit 20241230(Rounds) WARM-UP: 200m walk :40 inchworms with a push-up + lateral hop :40 alternating deep lunge + twists :40 lateral up-downs over a line :40 mountain climbers :40 lateral burpees over a line – Rest :20 between movements SKILL/STRENGTH: 2 sets 3 hang power cleans 3 shoulder-to-overheads – Build in load to workout weight – Rest 1:00 between sets WOD: 4 x AMRAP x 4mins Rx: STIMULUS 2+ rounds 3 hang power cleans (135/95) 6 shoulder-to-overheads 9 lateral burpees over the bar 12 pull-ups – Rest 2:00 between rounds MODIFICATIONS: -Hang power cleans & STOH, modify weight to something can complete unbroken each round -Burpees, modify reps to in :45 or less, then movement, e.g., step-overs, up-downs -Pull-ups, modify reps to complete all rounds in 1-2 sets first, then movement, e.g., jumping STIMULUS NOTES: 2+ rounds per AMRAP Unbroken hang power cleans and shoulder-to-overheads Pull-ups in 1-2 sets Enough rest to push each AMRAP, but not to fully recover Start each AMRAP back at the hang power cleans STRETCHING: 1:30 lat/side delt foam roll/arm 1:30 T-spine foam roll with arms overhead
Planned: Tue,Dec30,2025 Mon,Dec30,2024
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