WOD
 | Thu, Jan 23 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 CAnother great day for running shoes! Coach BToday's WOD is a repeat from June 19th. Who's ready to beat their time?! Coach Chase recommended running shoes today and I second that. We will have bike, row or ruck options as well. We'll spend some time warming up your box jumps so you're prepared for the ascending box jump reps (and height) - see you soon! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (4 days ago) |
| CrossFit 20250123 | CrossFit 20240619 |
CrossFit 20250123(No Results Tracked) WARM-UP: 200m walk 10 leg swings/leg 10 lateral leg swings/leg 10 alternating lunges 200m run, slow 10 hamstring scoops/leg 10 alternating Cossack squats 10 hamstring kick-ups/leg 200m run, moderate pace 5 plate calf raises 10 alternating plate toe taps 10 alternating plate step-ups SKILL/STRENGTH: 8 sets :20 hollow hold :10 rest WOD WARM-UP: 200m run time test EMOTM x 3mins 3 box jumps – Increase box height with each minute WOD: For time Rx: STIMULUS 7:00-13:00 15 box jumps (30 in) 400m run 20 box jumps (24 in) 400m run 25 box jumps (20 in) 400m run – See CrossFit 20240619 for previous score (post results in this tab) MODIFICATIONS: -Box height, modify height, e.g., 24-20-16, 20-20-20 -Box, modify movement, e.g., step-ups -Box modify reps, e.g., 10-15-20, 15-15-15 -Run, modify e.g., 300m, 200m (may substitute bike, row or ruck) STIMULUS NOTES: Time cap: 15:00 Box jumps in 1:00-2:00 Run effort should take no longer than 2:15 Approximately 4:15 per box/run set STRETCHING: 1:00 foam roll calf/leg 1:00 lacrosse ball roll/foot
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