WOD
 | Wed, Jan 8 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 (7 days ago) |
CrossFit 20250108(Time) WARM-UP: 200m walk 2 sets: :30 easy row :30 moderate row :30 easy row :30 hard row 10 alternating scorpion stretches 5 dumbbell shoulder presses 10 alternating toe touches 5 jumping ring dips WOD REVIEW & WARM-UP WOD: 4 rounds for time Rx: STIMULUS 20:00-25:00 15 strict handstand push-ups 15 strict ring dips 1000m/800m row (may bike, run or ruck) MODIFICATIONS: -HSPUs, modify reps first to finish in 3 sets or less and under 1:00, then modify movement, e.g., box, stink-bugs, push-ups, or DB shoulder presses -Ring dips, modify reps first to finish in 3 sets or less and under 1:00, then modify movement, e.g., banded, foot-assisted dips, push-ups (may use knees) -Row, modify distance to finish in under 4:00 STIMULUS NOTES: Time cap 27:00 Strict handstand push-ups in 3 sets or less and under 1:00 Strict dips in 3 sets or less and under 1:00 Scale as needed to complete the first round unbroken Row in 4:00 or less 6:15 or less per round STRETCHING: 2 sets :30 active child's pose :30 scorpion stretch
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