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! |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 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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