WOD
 | Fri, Jan 17 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 (5 days ago) |
CrossFit 20250117(Rounds) WARM-UP: 200m walk 20 jumping jacks 10 alternating Spiderman stretches 10 alternating toy soldiers 10 alternating plank shoulder taps 10 alternating single-leg V-ups 10 knee push-ups 20 skier jacks 10 alternating scorpion stretches 10 alternating toe touches 10 alternating stink-bug shoulder taps 10 V-ups 10 push-ups 1 set: :40 air squats :20 rest :40 up-down + box step-overs :20 rest :40 air squats :40 burpee box jump-overs SKILL/STRENGTH: 5 push presses in squat stance 5 front squats 5 thrusters – Use an empty barbell or training bar – Partner 1 performs 15 reps and then partner 2 follows 3 sets: 5-7 unbroken thrusters – Each partner performs 2 sets – Build to workout weight PARTNER WOD FRIDAY!: AMRAP x 20mins Rx: STIMULUS 2-6 rounds 4 rope climbs 20 thrusters (95/65) 20 burpee box jump-overs (24/20) – Share work as desired MODIFICATIONS: -Rope climbs, modify height first, then reps, then movement, e.g., rope lowers -Thrusters, modify weight first, light, then reps to complete 20 reps in 2 sets (1 each) -Burpee box jump-overs, modify height first, then reps, then movement, e.g., burpee box step-overs, up-down + step-overs, or burpees or up-downs in place to complete in 4:00 or less STIMULUS NOTES: 2-6 rounds Rope climbs in 3:00 or less Thrusters in :45-1:30 and no more than 2 sets for at least 3 rounds Burpee box jump-overs in 4:00 or less STRETCHING: 1:00 banded shoulder stretch/side 1:00 reach, roll, and lift
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Derrick 6:56am
Coach B 7:59am
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