WOD
 | Sun, Jan 5 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: Max Height Box Jump on Mar 12, 2026 (1 day ago) |
| CrossFit 20250105 | Pullup Program 20210309 |
CrossFit 20250105(Time) WARM0UP: 200m walk 10 PVC pass-throughs 10 alternating plank shoulder taps :30 lateral hops over a line, slow :30 jump squats 10 PVC good mornings 10 push-ups to down dog :30 lateral hops over a line, moderate :30 up-downs 10 PVC overhead lunges 10 stink-bugs :30 lateral hops over a line, fast :30 burpees SKILL/STRENGTH: 100m left-arm KB front-rack carry 100m right-arm KB front-rack carry WOD: 2-4-6-8-10 reps for time Rx: STIMULUS 7:00-13:00 Wall-walks Shuttle runs – 1 shuttle run is 25 ft out and 25 ft back MODIFICATIONS: -Wall-walks, modify movement first, e.g., partial ROM, inchworm + push-ups or just inchworms, then modify reps, e.g., 2-3-4-5-6 -Shuttle runs, modify reps, e.g., 2-3-4-5-6 STIMULUS NOTES: Time cap 15:00 Finish the round of 6 of both movements in 3:00-4:00 STRETCHING: 3 sets :45 standing pike stretch (legs wide) :45 rest
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