WOD
 | Wed, Jan 29 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 BLots of practice today for at least two movements that will show up in The Open! If you're still working on double-unders I encourage you to take the :30 of attempts, this time includes transitioning to and fro, but it is an opportunity to practice that higher skill. Coach Jeff sent out an email about this year's Open and gym participation - mark your calendars for Friday Night Lights on February 21st as we'll be announcing if you'll be on the Gold Team or the Red Team! I'm looking forward to seeing everyone today - Do Hard Things! 💪🏻 |
 | Welcome: Brice |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
CrossFit 20250129(Time) WARM-UP: 200m walk :30 arm circles forward :30 arm circles backward :30 leg swings/leg :30 plate hops 10 ring rows, easy 10 push-ups from the knees :30 single-unders 10 scap pull-ups 10 push-ups to down-dog :30 double-under practice 1-5 strict pull-ups (scale as needed) :20 wall walk or plank hold :30 double-unders SKILL/STRENGTH: Tabata plank hold WOD: 5-10-15-20-25 reps for time Rx: STIMULUS 9:00-15:00 Chest-to-bar pull-ups Single-DB push presses (50/35) – Complete 30 double-unders after each round – Switch arms as needed on the dumbbell push press (sets of 5+ before switching arms) MODIFICATIONS: -Pull-ups, modify reps first, e.g., 3-6-9-12-15 or keep rounds 4 and 5 to 15 reps, then modify movement, e.g., chin-over-bar pull-ups or ring rows -Push presses, modify weight to light-to-moderate first, then modify reps, e.g., 3-6-9-12-15 -DU's, modify reps first, e.g., 10, then movement, :30 of attempts or single-unders STIMULUS NOTES: Time cap 17:00 First two rounds of pull-ups unbroken; final set in :45 or less Mostly unbroken sets of DU's in :30 or less per round STRETCHING: 1:00 foam roll lats/side 1:00 foam roll calves/side
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