WOD
 | Wed, Aug 27 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach BToday’s workout is a gymnastics couplet that pairs a complex movement with a simple one. 🔥 Hot Tip 🔥 To scale the air squat, reduce reps to maintain at least 30 reps per minute to keep moving at today’s stimulus pace. Spend no more than about 3:00 on the first set of air squats. However many reps you do in that time, reduce volume by an additional 25% for each of the remaining rounds to stay on track. We have many modifications for the handstand walk today - plan on working that modification for 1:00. See you rain or shine! Coach JGet 🙃 upside 🤸♂️ down |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250827 | SQUAT CHALLENGE |
CrossFit 20250827(Time) WARM-UP: 200m walk 2 sets: 5 inchworms 30 alternating plank shoulder taps 5 push-ups 30 mountain climbers 5 elbow-to-insteps/leg :30 band pull-aparts SKILL/STRENGTH: 2 sets: Single-arm kettlebell overhead walk, right (75 ft) Single-arm kettlebell overhead walk, left (75 ft) :30 rest WOD REVIEW: On a 5:00 clock Handstand walk practice WOD: For time Rx: STIMULUS 7:00-12:00 Handstand walk (50 ft) 100 air squats Handstand walk (50 ft) 75 air squats Handstand walk (50 ft) 50 air squats Handstand walk (50 ft) 25 air squats MODIFICATIONS: -Handstand walk, modify distance, then movement, e.g., wall or a box for handstand shoulder taps or inchworms -Air squats, modify reps, e.g., 80 or less STIMULUS NOTES: 7:00-12:00 High- and low-skill combination effort Athletes performing the Rx'd volume should be able to complete at least 30 air squats per minute Handstand walks in 1:00 or less STRETCHING: 1:00 couch stretch/side
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