WOD
 | Sun, Aug 17 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 | Happy Birthday: Brandon |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (5 days ago) |
| CrossFit 20250817 | SQUAT CHALLENGE |
CrossFit 20250817(Rounds) WARM-UP: 200m walk 3 sets: 20 jumping jacks 10 kettlebell deadlifts Single-arm kettlebell overhead carry/arm (50 ft) 10 kettlebell bent-over rows 10 kettlebell goblet squats Broad jumps: EMOTM x 5mins 3 broad jumps WOD REVIEW WOD: AMRAP x 12mins Rx: STIMULUS 6-9 rounds 100-m single-KB suitcase carry (70/53) 7 right-arm KB snatches 7 left-arm KB snatches MODIFICATIONS: -KB suitcase carry & snatch, modify weight to complete 100m without putting the KB down & to complete mostly unbroken sets then movement, e.g., from hang STIMULUS NOTES: 6-9 rounds 1:30-2:00 per round Unbroken suitcase carries in roughly 1:00 each round Moderate-to-heavy kettlebell snatches in 2 sets or less per arm each round This workout gets grippy quick; switch hands frequently COOL-DOWN & STRETCHING: Accumulate: 100 kettlebell side bends – Use workout kettlebell or heavier 1:00 lacrosse ball shoulder mash/side 1:00 child’s pose stretch
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