WOD
 | Fri, Feb 7 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 BThank you everyone for your well wishes! I have no doubt that all your amazing energy will help me heal quickly. I’m missing working out with you today - enjoy the power cleans and wall balls! 💪🏻💪🏻💪🏻 |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20250207 | February Protein Challenge 💪🏽 |
CrossFit 20250207(Time) WARM-UP: 200m walk 2:00 row, bike, run, or jump 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 5 inchworms 10 leg swings/leg (forward and backward) 10 air squats 2:00 row, bike, run, or jump 10 single-leg toe touches/leg 20 alternating plank shoulder taps 10 air squats SKILL/STRENGTH: REVIEW cycling then 3-3-3 power cleans – Work up to workout weight WOD: 10 rounds for time Rx: STIMULUS 10:00-15:00 3 power cleans (165/115) 15 wall-balls (20/14) MODIFICATIONS: -Power cleans, modify weight to allow for touch-and-go or fast singles -Wall-balls, modify weight first, e.g., 14/10 or less, then reps, e.g., 12, 8 STIMULUS NOTES: Time cap 17:00 Touch-and-go or fast singles on the power cleans Unbroken wall-balls for at least 6 rounds; never more than two sets in a round 1:30 per round STRETCHING: 1:00 frog stretch 1:00 seated straddle stretch 1:00 seated butterfly stretch
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