WOD
 | Wed, Aug 20 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach BToday is a heavy day with a twist! Work on increasing your load for the clean complex across 10 rounds while working the bike in. 🏋 🚲 Plan on lifting challenging loads throughout the 10 rounds rather than staying light for most efforts and just going for one heavy load. You got this! 💪🏼 HAPPY BIRTHDAY ERANDI!!! 🎂 |
 | Happy Birthday: Erandi |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20250820 | SQUAT CHALLENGE |
CrossFit 20250820(Weight) WARM-UP: 200m walk 2 sets: 1:00 bike 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 10 single-leg toe touches/leg 10 unweighted good mornings WOD WARM-UP: 3-4 sets: 1 power clean 2 hang power cleans – Build in load to starting workout weight 1 round: :30 bike HEAVY DAY! WOD: Every 2:00 for 10 rounds Rx: STIMULUS 1 power clean 2 hang power cleans 10/8-cal bike MODIFICATIONS: -Power clean, modify movement to hang -Bike, modify distance, e.g., 8/6, 6/4 STIMULUS NOTES: Score is heaviest load lifted for the complex STRETCHING: 2 sets :30 double-forearm stretch 1:00 seated pike stretch
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