WOD
 | Wed, Mar 5 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 |
 | Happy Birthday: Donna |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20250305 | The Lunge Challenge |
CrossFit 20250305(Rounds) WARM-UP: 200m walk Every 3:00 for 3 sets: :20 mountain climbers :10 rest :20 plate ground-to-overheads :10 rest :20 plate hop-overs (directly onto or over) :10 rest :20 rope lowers – Rest the remainder of each interval 1 set: 10 lying hip crossovers 10 alternating scorpion stretches 10 alternating Spiderman twists SKILL/STRENGTH: 3 sets :30 V-ups 1:00 rest WOD: AMRAP x 8mins Rx: STIMULUS 6-12 rounds for most; closer to 14 for advanced athletes 8 box jumps (24/20) 1 rope climb MODIFICATIONS: -Box jumps, modify height to complete 8 jumps in under :40 -Rope climb, modify height first to complete under :40 including rest time then modify movement, rope lowers STIMULUS NOTES: 6-12 rounds for most; closer to 14 for advanced athletes Box jumps in :20-:40 Rope climb in under :40 including rest and transitions Complimentary movements, low-volume rep schemes, and a short time domain to maximize intensity STRETCHING: 1:00 elevated pigeon pose/side (on box if needed) :30 forearm stretch on wall/side
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