WOD
 | Sat, Feb 1 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 (7 days ago) |
Barbell Strength 20250201(Check In) Warm up: 200m walk 2 Rounds of: -1 Min easy bike/row/jump -7 Bodyweight Good morning -7 Air squat -7 Pass-throughs with PVC –Then– For 30 each -Bottom of the squat -Seated hamstring stretch -Child’s pose –Then– -3 Quick feet -3 Snatch deadlift -3 Snatch grip upright row -3 Muscle snatch -3 Hang power snatch -3 Squat snatch -3 OHS --Then-- Warm up to heavy hang squat snatch -1 rep @ 87.5% -1 rep @ 87.5% -1 rep @ 90% -1 rep @ 93% -1 rep @ 93% If you struggle with this movement, perform a hang power snatch and overhead squat. Good morning + Squat (1rm clean) -3 sets x 6 reps @ 40% Accessories: 3 rounds: -10 Gakk squat -200m single DB/KB farmer walk (70/53) -60s low plank Stretching: :30 scorpion :30 banded lat stretch :30 child pose
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