WOD
 | Mon, Jan 6 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 (4 days ago) |
| CrossFit 20250106 | Upperbody Strength 20250106 |
CrossFit 20250106(Weight) WARM-UP: 200m walk 1:00 bike or row, slow 10 alternating Spiderman stretches 5 air squats 1:00 bike or row, moderate 10 inchworms 5 tempo squats 1:00 bike or row, fast 10 scap pull-ups 5 wall-facing squats SKILL/STRENGTH: 3-5 sets 5 front squats – Start with an empty barbell and build to workout weight WOD: EMOTM x 16mins Rx: STIMULUS Unbroken front squat reps Min. 1 | 10 chest-to-bar pull-ups Min. 2 | 5 front squats (245/165) MODIFICATIONS: -Pull-ups, modify reps first, e.g., 30 seconds of max reps, then modify movement, e.g., kipping, jumping, or ring rows -Front squats, modify weight and then reps to no fewer than 3 (heavy but unbroken reps) STIMULUS NOTES: Heavy front squat load that still allows for unbroken reps every set Front squats from a rack; advanced athletes can take from the floor Unbroken pull-ups through sets STRETCHING: 1:00 foam rolling quads 1:00 banded hamstring stretch/leg 30 alternating scorpion stretches
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