WOD
 | Sun, Jan 19 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: Royce |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (5 days ago) |
| CrossFit 20250119 | Pullup Program 20210119 |
CrossFit 20250119(Time) WARM-UP: 200m walk 2:00 row or bike or jump, easy :20 Samson stretch/leg 10 alternating plank shoulder taps 10 wall-facing squats (knees track toes) 10 unweighted box step-ups 2:00 row or bike or jump, moderate 10 reverse lunges 5 scap pull-ups 10 wall-facing squats (chest up, heels down) 10 box step-ups, light dumbbells 2:00 row, bike or jump, fast 5 inchworm + push-ups 5 kip swings 10 wall-facing squats (depth) 10 box step-ups, workout weight SKILL/STRENGTH: 2 sets :20 low-ring plank hold, right arm :20 low-ring plank hold, left arm :20 L-sit hold 10 strict toes-to-bars, (scale as needed) WOD: For time Rx: STIMULUS 12:00-15:00 100 air squats 25 toes-to-bars 50 DB step-ups (50/35) (20/20) 25 toes-to-bars 100 air squats – Use two dumbbells; carry any way MODIFICATIONS: -Air squats, modify reps -Toes-to-bars, modify reps first then movement, e.g., hanging leg raises -Step-ups, modify weight & reps to complete in 5:00 or less, may also choose unweighted STIMULUS NOTES: Time cap: 17:00 Air squats in 3:00 or less each time Toes-to-bars in 1:30-2:00 and 3 sets or less Step-ups in 3:00-5:00; continuous movement STRETCHING: 3 sets :30 saddle stretch :30 downward dog stretch
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