WOD
 | Tue, Aug 26 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach BToday is a running interval day! 🏃🏼♀️ You'll aim to maintain consistent paces across each distance; this will be tricky since the rest time won't be quite enough to fully recover. Plan on pushing the pace and leaving it all out on the route today! 🛣️ Coach JBring your flippers and floaties. 🏊♂️ Coach BI may need them to get out of my house! Coach JWe'll send a boat to get you. |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250826 | Gymnastics Training 2025 0826 | SQUAT CHALLENGE |
CrossFit 20250826(Time) WARM-UP: 200m walk 2 sets: 10 alternating Spiderman stretches 10 alternating hamstring scoops 10 alternating Samson stretches 10 banded side steps (right) 10 banded side steps (left) 200m jog WOD WARM-UP: Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) 200m test run WOD: 3 rounds for time Rx: STIMULUS 12:30-18:00 total working time 600m run Rest 1:00 400m run Rest 1:00 200m run Rest 1:00 – Score is total time MODIFICATIONS: -Run, modify distance to keep within time domain, e.g., 500-300-100 or 400-200-100 STIMULUS NOTES: 12:30-18:00 total working time 600m in 2:15-3:00 400m in 1:30-2:00 200m in :40-1:00 STRETCHING: 1:00 foam roll calves 1:00 standing pike stretch
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