WOD
 | Thu, Jan 2 2025 |  |
 | 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 (6 days ago) |
CrossFit 20250102(Time) Happy New Year and Happy January! This month, we’ll focus on preparing athletes for the 2025 Open. WARM-UP: 200m walk :30 mountain climbers 10 dumbbell deadlifts 5 single-arm dumbbell shoulder presses/arm :30 up-downs 10 dumbbell bent-over rows 5 dumbbell windmills/arm :30 burpees 200m jog SKILL/STRENGTH: 3 sets :30 left-arm dumbbell side bends :30 rest :30 right-arm dumbbell side bends :30 rest WOD REVIEW & WARM-UP: 2 sets: 10 single-arm overhead walking lunges – Rest 1:00 between sets WOD: For time Rx: STIMULUS 10:00-15:00 800m run 50 hand-release push-ups 50 single-arm DB overhead walking lunges (50/35) 800m run MODIFICATIONS: -Run, modify distance to complete 1st run in 4:00 or less and 2nd run in 4:30 or less -Push-ups: modify reps to something can complete in 4:30 or less first, then movement, e.g., HRPUs from the knees -Walking lunges, modify weight to maintain sets of 10 or more lunges at a time STIMULUS NOTES: Time cap 17:00 Run efforts in 3:00-4:30 Hand-release push-ups in 2:00-4:00 Single-arm dumbbell overhead lunges in 1:15-3:00 STRETCHING: 1:00 calf stretch/side 1:00 couch stretch/side
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