WOD
 | Sun, Jan 26 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 (6 days ago) |
| CrossFit 20250126 | Pullup Program 20210511 |
CrossFit 20250126(Rounds) WARM-UP: 200m walk 1:00 shuttle runs 10 push-ups from the knees 10 PVC pass-throughs 10 walking lunge steps 5 left-arm dumbbell shoulder presses 5 left-arm dumbbell push presses 5 right-arm dumbbell shoulder presses 5 right-arm dumbbell push presses 6 alternating Samson stretches/leg – Use a light dumbbell or unweighted object Single-arm dumbbell overhead walking lunges (25 ft/arm) 5 left-arm dumbbell shoulder presses 5 left-arm dumbbell push presses 5 right-arm dumbbell shoulder presses 5 left-arm dumbbell push presses 6 alternating scorpion stretches/leg – Use workout weight dumbbell Single-arm dumbbell overhead walking lunges (25 ft/arm) WOD REVIEW & WARM-UP: WOD: 10 rounds for time Rx: STIMULUS 16:00-22:00 with 22:00 time cap 2 wall walks Single-arm DB overhead walking lunges (25 ft) (50/35) 5 burpee pull-ups Single-arm DB overhead walking lunges (25 ft) – Pull-up bar is 6 in above reach MODIFICATIONS: -Wall walks, modify ROM to complete in :30 or less most of WOD, then modify movement, e.g., inchworm + push-up -Lunges, modify weight then modify movement, e.g., unweighted -Burpee pull-ups, modify height of jump STIMULUS NOTES: 22:00 time cap Open-style test that is moderate-to-long in duration, high in volume, and fast-paced Maintain at least 2 minutes per round for most rounds Unbroken lunges STRETCHING: 1:00 foam roll quads 1:00 foam roll upper back 1:00 foam roll lats
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