WOD
 | Sat, Feb 15 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) |
| Barbell Conditioning 20250215 | February Protein Challenge 💪🏽 |
Barbell Conditioning 20250215(Check In) Warm up: 200m walk --Then-- -2 min mono structural activity --Then-- -5 Air squat -5 Alternating lunge steps/leg -5 Inch worm -5 Air squat --Then-- 30s Each -Bottom of squat -Couch stretch (each leg) -Banded front rack stretch Barbell Warm-up: 2 Rounds with an empty barbell -5 Quick feet drill -5 Barbell upright row (snatch grip) -5 Overhead squat -5 Hang power snatch -5 Power snatch -5 Squat snatch Hang squat snatch: Build up to your first working weight using sets/reps of 5-3-1-1-1-1-1 or more -4 sets x 1 rep @ heaviest *Rest 2-4 min between sets. Tempo Overhead Squat: EMOM for 15 minutes -2 OHS @ 60-70% WOD: For Time Buy in 2:00 plank 30-20-10 -Wallballs (20/14) -Hang power snatch (65/55) –Directly Into– 15-10-5 -Thrusters (95/65) -Pull-ups Stretching: 30 seconds per side: Scorpion Stretch 30 seconds per side: Banded Lat Stretch 30 seconds: Child’s Pose Optional: Spend a few minutes foam rolling the thoracic spine, shoulders, and legs.
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