WOD
 | Mon, Jan 20 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 CHappy Gymversay Coach Brooke & Perry!! 8 years of fitness. Fantastic 💪 Coach CRemember! A good rule of thumb is if you’re running over 400m without any Olympic movements, wear running shoes. Today’s one of those days! Coach BThanks Chase!!! 💪🏻 |
 | Gymversary: Coach B(8) & Perry(8) |
| Welcome: Royce |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (4 days ago) |
| CrossFit 20250120 | Upper body Strength 20250120 |
CrossFit 20250120(Time) WARM-UP: 200m walk – Use a PVC or empty barbell for one or both rounds 100m run :20 mountain climbers 10 good mornings 10 shoulder presses 10 alternating cossack squats 10 alternating scorpion stretches :20 up-downs 10 shoo-the-turtles 10 back-rack alternating lunges 10 behind-the-neck shoulder presses 10 alternating lying leg cross-over stretch :20 burpees 200m run Then... 2 sets: 5-7 shoulder presses SKILL/STRENGTH: On a 10:00 clock Handstand walk practice (scale as needed) WOD: For time Rx: STIMULUS 10:00 or less Handstand walk (150 ft) 40 shoulder presses (75/55) 800m run – Complete handstand walks in 25-ft segments MODIFICATIONS: -Handstand walk, modify to practice for no more than 3:00, or modify movement, e.g., 30-50 shoulder taps against the wall, pike handstand shoulder taps, inchworms, or pike handstand walk around a box -Shoulder presses , modify weight (light) to complete 10 reps in a row -Run, modify distance to complete in 5:00 or less STIMULUS NOTES: 10:00 or less Handstand walk in 3:00 or less Shoulder presses in 2:00 or less Run in 5:00 or less STRETCHING: 1:00 banded shoulder stretch/arm
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Coach B 12:37pm
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