WOD
 | Tue, Aug 19 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach BToday’s workout is a fast, gymnastics couplet! We'll be looking for continuous movement through each round. The movements, pistol squats and toes-to-bar, are designed to push your skill, so don’t be afraid to get out of your comfort zone today! Who's in??? 🙋🏼♀️ |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (5 days ago) |
| CrossFit 20250819 | Gymnastics Training 2025 0819 | SQUAT CHALLENGE |
CrossFit 20250819(Time) WARM-UP: 200m walk 10 alternating Spiderman stretches 10 alternating toy soldiers 10 alternating plank reach-throughs 10 alternating single-leg V-ups 10 alternating Spiderman twists 10 alternating hamstring scoops 10 alternating plank knee-to-elbow 10 V-ups 2 sets: :40 air squats :20 rest :40 burpees :20 rest SKILL/STRENGTH: Accumulate 1:00 Superman hold 1:00 pull-up bar hollow hold hang – Use a GHD if desired WOD: 40-30-20 reps for time Rx: STIMULUS 10:00-13:00 Pistol squats Toes-to-bars MODIFICATIONS: -Pistol squats, modify movement, e.g., hook behind heel, to box, or reverse lunges -Toes-to-bars, modify reps first, e.g, 30-20-10 then movement, e.g., toes-to-eyes, knees-to-armpits, or hanging leg raises STIMULUS NOTES: Time cap 15:00 First set of single-leg squats in 2:00 or less; continuous movement First set of toes-to-bars in 3:00 or less; sets of 5+ STRETCHING: 1:00 banded shoulder stretch/side 1:00 couch stretch/side
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