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! |
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| Fri, Mar 14, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
 | Welcome: Brice |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (4 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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