WOD
 | Thu, Jan 16 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 is the classic Benchmark WOD 'ANNIE' - it is suggested to go at a faster pace rather than challenging your skill and be sure to check 'Benchmarks' on your app to see your previous score. If you don't have one - be sure to attend 4:30pm or 5:45pm so you can get 'ANNIE' under your belt. It's a fun one and one of my favorites! SKILL & STRENGTH today is accessory work for snatches. This hits two-fold as we're currently in a Snatch Cycle on Saturdays AND there will be a Snatch HEAVY DAY at the end of the month. See you soon! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (5 days ago) |
| CrossFit 20250116 | ANNIE |
CrossFit 20250116(No Results Tracked) WARM-UP: 200m walk On a 6:00 clock: Partner 1 | 100m jog + 10-30 single-unders or double-unders Partner 2 | Cossack squats, sit-ups, and Samson lunges – One partner runs and jumps rope while the other AMRAPs one movement at a time SKILL/STRENGTH: 1 set: 5 overhead squats 5 behind the neck snatch grip push presses 1 set: 5 snatch balances 1 set: 5 overhead squats 5 behind the neck snatch grip push presses 5 snatch balances Then... 6 sets for load 1 snatch balance + 2 overhead squats BENCHMARK WOD 'ANNIE'! 50-40-30-20-10 reps for time Rx: STIMULUS less than 10:00 - Double Unders - Abmat Sit-Ups Rx+ GHD Situps Rx2 30-20-10 Rx3 Singles 100-80-60-40-20 – Put score under 'ANNIE' tab STIMULUS NOTES: Less than 10:00 Advanced athletes finish in less than 6:30 Double-unders in under 1:00 in the first two rounds STRETCHING: 2 sets :30 cobra stretch :30 Spiderman stretch/side :30 calf stretch/side
|
The Girls
|
|
