WOD
 | Wed, Feb 5 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! |
 | Gymversary: Josh(6) |
| Welcome: Robert |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (8 days ago) |
| CrossFit 20250205 | February Protein Challenge 💪🏽 |
CrossFit 20250205(Rounds) WARM-UP: 200m walk :40 cardio (slow) :40 inchworms :40 reverse lunges :40 cardio (moderate) :40 kettlebell Romanian deadlifts :40 forward lunges :40 cardio (fast) :40 Russian kettlebell swings :40 walking lunges 10 kettlebell swings SKILL/STRENGTH: EMOTM x 8mins 2 heaving snatch balances – Use a weight that you can strict press behind the neck WOD: AMRAP x 7mins Rx: STIMULUS 4-6 rounds 5 overhead walking lunges (115/75) 7 KB swings (70/53) 9/7-cal air bike MODIFICATIONS: -Overhead walking lunges & KB swings, modify weight to allow unbroken sets, modify movement, e.g., unweighted walking lunges or reverse lunges in place -Bike, modify distance to complete cals in :40 or less (may use rower or up-downs to a 12-in target) STIMULUS NOTES: 4-6 rounds Unbroken lunges and kettlebell swings Bike calories in :40 or less STRETCHING: 1:00 child’s pose stretch 1:00 saddle stretch
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