WOD
 | Fri, Jan 10 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 20250110(Time) WARM-UP: 200m walk 10 alternating Spiderman lunges 10 push-ups to downward dog 10 Samson stretch lunges 5 air squats to above parallel – Hold for :02 before standing 5 elbow-to-insteps/leg 10 push-ups 10 alternating Cossack squats 5 pause med-ball squats 5 med-ball squats 10 scap pull-ups 5 wall-ball shots, slow 5 kip swings 10 wall-balls, fast SKILL/STRENGTH: 3 sets 3 clean and jerks – Build in load PARTNER WOD FRIDAY!: For time Rx: STIMULUS 5:00-22:00 180 wall-balls (20/14) 30 muscle-ups 60 clean and jerks (135/95) MODIFICATIONS: -Wall-balls, modify reps first to finish in 9:00 or less, then weight and/or height to maintain sets of 10-15 at a time -Muscle-ups, modify reps first to finish in 5:00 or less, then modify movement, e.g., foot-assisted muscle-ups, low-ring transitions, or a combo of pull-ups and push-ups -Clean and jerks, modify weight to maintain a pace of 10 or more reps per minute as a team STIMULUS NOTES: Time cap: 24:00 Wall-balls in sets of 10-15 and 6:00-9:00 Muscle-ups in sets of 3-5 and 3:00-5:00 Clean and jerks in sets of 1-5 and 4:00-6:00 STRETCHING: 2 sets :30 alternating scorpion stretch :30 pigeon stretch/leg
|
|
|
