WOD
 | Sun, Sep 7 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
| Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Fri, Feb 27, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 1, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
| Fri, Mar 6, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
| Most Recent Benchmark: Max Height Box Jump on Mar 12, 2026 (1 day ago) |
| CrossFit 20250907 | Pullup Program 20210914 | Fruits and Veggies! |
CrossFit 20250907(Time) WARM-UP: 200m walk 1:00 jump rope 10 banded pass-throughs, wide grip 10 banded pull-aparts, palms down 10 banded good mornings, feet under hips 10 hang clean high pulls 1:00 jump rope 10 banded pass-throughs, narrower grip than set 1 10 banded pull-aparts, palms up 10 bandeded squat-stance good mornings 10 hang muscle cleans 1:00 jump rope 10 banded pass-throughs, narrower grip 10 banded pull-aparts 10 sumo stance banded good mornings 10 hang power cleans SKILL/STRENGTH: EMOTM x 5mins 3 push jerks – Hold the receiving position of each rep for :01 WOD: For time Rx: STIMULUS 6:00-10:00 15 deadlifts (115/85) 15 push jerks 12 deadlifts (135/95) 12 push jerks 9 deadlifts (165/115) 9 push jerks 6 deadlifts (185/125) 6 push jerks 3 deadlifts (205/135) 3 push jerks – Use the same barbell for both movements MODIFICATIONS: -Modify weight to complete deadlifts in 1-2 sets and all push jerks in 1-3 sets throughout the workout STIMULUS NOTES: Time cap 12:00 Deadlifts in 1-2 sets Push jerks in 1-3 sets Ascending load with descending reps STRETCHING: 1:00 foam roll glute/side 1:00 pigeon stretch/side
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