WOD
 | Thu, Jan 9 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 (8 days ago) |
CrossFit 20250109(Time) WARM-UP: 200m walk 200m jog, slow 10 alternating Spiderman lunges :30 single-unders 10 plank hold to downward dog :30 static pull-up bar hang 200m jog, moderate 10 alternating Samson lunges :30 high jump single-unders 10 dead bugs 10 scap pull-ups 200m run, faster 10 alternating scorpion stretches :30 jump rope (workout variation) 10 steps bear crawl 10 kip swings SKILL/STRENGTH: Accumulate 2:00 double-KB front rack hold 1:00 hollow hold 1:00 plank hold WOD REVIEW & WARM-UP WOD: For time Rx: STIMULUS Less than 10:00 100 double-unders 20 toes-to-bars 80 double-unders 20 toes-to-bars 60 double-unders 20 toes-to-bars 40 double-unders 20 toes-to-bars 20 double-unders 20 toes-to-bars MODIFICATIONS: -Double-unders, modify rep scheme first, e.g., 80-60-40-20-10 reps then modify movement, e.g., DU timed attempts, high-jump single-unders, single-unders, or toe-taps to a plate -Toes-to-bars, modify reps first, then movement, e.g., toes-2-eyes, knees-to-elbows, or kipping knee raises STIMULUS NOTES: Time cap: 12:00 Double-unders in 2 sets or less Toes-to-bars in 2 sets or less STRETCHING: 1:00 couch stretch/leg 1:00 banded shoulder stretch/arm
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