WOD
 | Sat, Jan 11 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) |
Barbell Strength 20250111(Check In) Warm-up: -200m walk 2 rounds: -:30 jumping jacks -3 inch worm + push up -15 air squats -:30 high knees -10 PVC pass through Snatch Warmup (barbell only) - 5 Snatch grip deadlifts - 5 Snatch Pulls - 5 Muscle Snatch - 5 OH Squat - 5 Hang Snatch - 5 SQUAT SNATCH Accessories: -3 sets x 8 reps Rack Slides SQUAT SNATCH (speed under bar) - warmup to 60% - 2 sets x 3 reps @ 60% - 2 sets x 3 reps@ 65% - 1 sets x 3 reps @ 70% 4 sets x 1 rep OH Squat Hold (5 sec) @ 80% of 1RM snatch Snatch Balance - 1 set x 2 reps @ 80% - 1 set x 1 rep @ 85% - 3 set x 1 rep @ 90% Accessories: Accumulate 3 min weighted plank (45/35) -10 KB swings (53/35) when you break Stretching: :30 cat-cow :30 scorpion :30 foam roll back
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