WOD
 | Fri, Jan 31 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 20250131(Time) WARM-UP: 200m walk 50 feet of each: (movement down, jog back) Jog x 2 Skipping high knees Lateral shuffle/direction Toy soldiers Samson lunges (10 lunges then jog) Spiderman lunges (10 lunges then jog) Bear crawl Bunny hop Broad jump (5 jumps then jog) Burpee broad jump (5 jumps then jog) 1 set: 10 standing calf raises/leg :30 band pull-aparts WOD WARM-UP: Muscle-up review MUSCLE-UP BIATHLON PARTNER WOD FRIDAY! For time Rx: STIMULUS Sub-18:00 400m run 18 muscle-ups 400m run 15 muscle-ups 400m run 12 muscle-ups – Partners run together and share muscle-up reps as desired, running an additional 200m after each person has taken an attempt MODIFICATIONS: -Run, modify distance to something can complete in 2:30 (1250/900 bike, 500/400 row, ruck) -Muscle-ups, modify movement first to low-ring transitions and/or reduce volume to something can complete in 2 sets or less, then modify movement, e.g., foot-assisted or ring rows + push-ups STIMULUS NOTES: Time cap 20:00 Muscle-ups in 2 sets or less Run efforts in 2:30 or less – Top individuals at the 2014 Games finished this workout in 10:00-15:00 as individuals STRETCHING: :30 banded overhead stretch/side :30 bent-arm pec stretch/side
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