WOD
 | Fri, Aug 22 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach JWe've got a great partner👯♀️ workout on tap today. It mixes synchronized burpees with multiple high skill gymnastics (my favorite 😁). Of course, all movements can be scaled to any ability. |
 | Happy Birthday: Cassy |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250822 | SQUAT CHALLENGE |
CrossFit 20250822(Time) WARM-UP: 200m walk 20 jumping jacks 5 synchronized inchworms 20 skips 5 synchronized push-ups 10 ring rows 5 synchronized up-downs 10 kip swings 5 synchronized burpees 10 hanging knee raises 5 synchronized burpees SKILL/STRENGTH: EMOTM x 6mins Min. 1 | 1-2 rope climbs Min. 2 | 1-3 wall walks Min. 3 | 1-3 muscle-ups PARTNER WOD FRIDAY!: for time Rx: STIMULUS 12:00-21:00; 15:00-18:00 for most 20 synchronized burpees 20 rope climbs 20 synchronized burpees 20 wall walks 20 synchronized burpees 20 muscle-ups – Share the rope climbs, wall walks, and muscle-ups as needed MODIFICATIONS: -Burpees, modify reps first then movement, e.g., up-downs -Rope climbs, modify reps & height then movement, e.g., rope lowers -Wall walks, modify reps then movement, partial or inchworms -Muscle-ups, modify reps then movement, e.g., low-ring muscle-up transitions, foot-assisted ring dips, or knee push-ups STIMULUS NOTES: Time cap 20:00 Partners share the rope climbs, wall walks, and muscle-ups as needed and perform the 20 synchronized burpees at a time together Burpees in 2:00 or less Rope climbs, wall walks, and muscle-ups each in 5:00 or less STRETCHING: 30 reach, roll, and lift
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