WOD
 | Fri, Jan 24 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 20250124(Rounds) WARM-UP: 200m walk 6 alternating Spiderman stretches 10 med-ball deadlifts 10 alternating plank shoulder taps 10 med-ball shoulder presses 5 push-ups to down dog 10 med-ball front squats 10 up-downs 10 alternating med-ball overhead lunges 5 wall-ball shots (9/10 ft) :10 rest 5 wall-ball shots (10/11 ft) :10 rest 5 wall-ball shots (10/11 ft) WOD WARM-UP: 10 sumo deadlifts 10 sumo deadlift + shrugs 10 sumo deadlift high pulls PARTNER WOD FRIDAY!: AMRAP x 20mins Rx: STIMULUS 20+ total rounds 10 sumo deadlift high pulls (75/55) 10 wall-balls (20/14) (11/10 ft) – Each partner completes a full round before switching; one partner works at a time MODIFICATIONS: -SDHP, modify weight to maintain fast rounds -Wall-balls, modify weight to maintain fast rounds & higher than usual target STIMULUS NOTES: 20+ total rounds Unbroken sumo deadlift high pulls Wall-balls in 1-2 sets to a higher target than usual Each round in 1:00 or less STRETCHING: 200m recovery walk 1:00 couch stretch/leg
|
|
|
