WOD
 | Mon, Jan 13 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! |
 | Welcome: Rosie |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250113 | Upperbody strength 20240113 |
CrossFit 20250113(Time) WARM-UP: 200m walk :30 jumping jacks 5 inchworms :20 Samson stretch/leg 10 alternating Cossack squats 10 Supermans 10 Romanian deadlifts :30 jumping jacks 5 inchworm + push-ups :20 Spiderman stretch/leg 10 alternating toe touches 10 hollow rocks 10 deadlifts Bike warm-up: Every 2:00 x 4 sets: :30 bike – Rest the remainder of each set – Begin at a warm-up pace and progress to a 90% effort by the final set SKILL/STRENGTH: 10 hang power cleans (light) 5 hang power cleans (moderate) 5 hang power cleans (workout weight) 8 hang power cleans (workout weight) WOD: 3 rounds for time Rx: STIMULUS 8:00-12:00 30/24-cal bike 15 hang power cleans (155/105) MODIFICATIONS: -Bike, modify cals to complete in 2:30 or less -Hang power cleans, modify weight first to moderately heavy, then reps to finish in 2:00 or less STIMULUS NOTES: Time cap 14:00 Bike calories in 2:30 or less each round Moderately heavy hang power cleans in 1-3 sets and in under 2:00 each round Advanced athletes who can complete a round in 3:00 or less, can choose to go heavier on the clean STRETCHING: 1:00 elbow-to-instep/side 1:00 banded shoulder stretch/side
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