WOD
 | Sun, Aug 24 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250824 | SQUAT CHALLENGE |
CrossFit 20250824(Rounds) WARM-UP: 200m walk 2 sets: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows OR 3-10 strict pull-ups WOD REVIEW & WARM-UP: 1 set 10 reverse lunges, alternating (bodyweight) 8 dumbbell front-rack reverse lunges (light weight) 6 dumbbell front-rack reverse lunges (workout weight or slightly lower) WOD: AMRAP x 12mins Rx: STIMULUS Through round of 10 reps of each movement or further 2 handstand push-ups 2 DB front-rack reverse lunges (35/50 lb) 2 chest-to-bar pull-ups – Add 2 reps of each movement every round MODIFICATIONS: -HSPU, modify reps then movement, reduced ROM, box, stink bugs, or dumbbell shoulder presses -Reverse lunges, modify weight then movement, e.g., low-box step-ups -C2B, modify reps then movement, e.g., jumping pull-ups STIMULUS NOTES: Through the round of 10 reps of each movement or further Handstand push-ups in sets of 5+ Continuous movement on the lunges Chest-to-bar pull-ups in sets of 5+ STRETCHING: 1:00 foam roll quads 1:00 foam roll upper back 1:00 foam roll calves
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