WOD
 | Tue, Jan 14 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! |
 Coach BToday's couplet is fast and furious... 'I Live My Life A Quarter Mile At A Time. Nothing Else Matters: Not The Mortgage, Not The Store, Not My Team And All Their Bullshit. For Those Ten Seconds Or Less, I'm Free.' -Dominic Toretto |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
CrossFit 20250114(Rounds) WARM-UP: 200m walk Partner 1 | :30 bike, row, or jump (easy) Partner 2 | :30 alternating elbow-to-insteps Switch Rest :30 Partner 1 | :30 bike, row, or jump (moderate) Partner 2 | :30 alternating reverse lunges Switch Rest :30 Partner 1 | :30 bike, row, or jump (fast) Partner 2 | :30 kettlebell good mornings Switch Rest :30 Partner 1 | :30 bike, row, or jump (fast) Partner 2 | :30 kettlebell deadlifts – Switch SKILL/STRENGTH: Accumulate 10 Turkish get-ups/arm – Use a single DB or KB WOD: AMRAP x 8mins Rx: STIMULUS 3-5 rounds 24 KB swings (53/35) 6 shuttle runs – 1 shuttle run is 25 ft out and 25 ft back MODIFICATIONS: -KB swings, modify weight and reps to complete the reps in 2 sets or less each round -Shuttle runs, modify reps to complete in 1:00 or less STIMULUS NOTES: 3-5 rounds Swings in :45-1:30 and 2 sets or less Shuttle runs in 1:00 or less; continuous movement Approximately 1:45 to 2:30 per round STRETCHING: :45 scorpion stretch/side :45 table top stretch
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Coach B 6:52pm
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