WOD
 | Tue, Mar 4 2025 |  |
 | 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! |
| Sun, Mar 16, 2025 at 11:00am SUNDAY MORNING LIGHTS! |
| Mon, May 26, 2025 at 10:00am Memorial Day Murph |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20250304 | Bar Muscle Up 20250227 | The Lunge Challenge |
CrossFit 20250304(Time) Welcome to March! This month, we’ll focus on higher-intensity, shorter-duration workouts. WARM-UP: 200m walk 2 sets: 20 jumping jacks 10 steps banded monster walk forward 10 steps banded monster walk back 10 sumo stance good mornings 10 banded hip bridges 10 alternating plank hold shoulder taps 1 set: 5 inchworm + 1 push-ups 10 alternating unweighted single-leg deadlifts 3 partial range of motion wall walks 10 staggered stance good mornings/leg :30 wall-facing handstand hold 10 Cossack squats 3 wall walks SKILL/STRENGTH: 200m single-arm KB front-rack carry WOD: For time Rx: STIMULUS 10:00 or less 21-18-15-12-9-6-3 Deadlifts (85/115 lb) – Complete 2 wall walks after each set MODIFICATIONS: -Deadlifts, modify weight & reps, e.g., light & unbroken at 14-12-10-8-6-4-2 -Wall walks, modify reps & ROM, e.g., 1 wall walk, partial wall walks, or 6 alternating plank hold shoulder taps STIMULUS NOTES: Time cap 12:00 Light deadlift load for unbroken sets every round Each set of wall walks in :30 or less Quick transitions back to the deadlifts STRETCHING: 2 sets :30 Samson stretch/side :30 elevated pigeon stretch/side
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