WOD
 | Wed, Jan 15 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 WOD is a little different - an EMOTM with :45 of work allowing for at least :15 rest. How will you strategize today? Looking forward to seeing what you all can do! 💪🏻 |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
CrossFit 20250115(Reps) WARM-UP: 200m walk :20 jumping jacks 5 elbow-to-insteps/leg :20 plank hold 5 push-ups from the knees :20 jumping jacks :20 alternating Spiderman stretch/leg :20 hollow rocks 5 push-ups :20 jumping jacks 6 alternating Samson stretch/leg :20 tuck-ups 5 hand-release push-ups SKILL/STRENGTH: Accumulate 50 GHD hip extensions + weighted good mornings WOD: EMOTM x 10mins Rx: STIMULUS complete all reps for 10 rounds 3 bar muscle-ups 10 hand-release push-ups MODIFICATIONS: -Bar muscle-ups, modify reps first, e.g., 1 then modify movement, e.g., jumping bar muscle-ups or jumping pull-ups -HRPUs, modify reps first, e.g., 8 or 5, then modify movement, e.g., knees STIMULUS NOTES: Bar muscle-ups in :15 or less and 1 set Hand-release push-ups in :30 or less and 1-2 sets :15+ seconds of rest each minute If an athlete misses a round, reduce reps, take 1-2 minutes off, and then continue if possible, or end the workout there STRETCHING: 2 sets :30 lacrosse ball chest mash/side :30 doorway pec stretch/side
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