WOD
 | Fri, Aug 29 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach JWe have a rare Friday individual WOD for you today. This one is shorter, under 10 minutes, coming off yesterday's retest of 18.1; but it WILL test your cardio respiratory endurance, grip, shoulder, and leg stamina. 😰 |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250829 | SQUAT CHALLENGE |
CrossFit 20250829(Time) WARM-UP: 200m walk 10 alternating step-ups 10 slow calf raises 1:00 single-under practice :20 Samson stretch/leg :30 single-single-double-unders 5 dumbbell windmills/arm :20 Cossack squat stretch/leg 1:00 double-under practice 5 dumbbell windmills/arm SKILL/STRENGTH: 4 sets 6 alternating Turkish get-ups – Rest 1:00 between sets – Use one dumbbell WOD WARM-UP: 6 single-dumbbell alternating step-ups 10 double-unders 6 double-dumbbell alternating step-ups – Use a light dumbbell and workout jump rope variation WOD: For time Rx: STIMULUS Sub-10:00 80 DB box step-ups (20/24 in) (50/35) – Every minute on the minute, starting at :00, perform 20 double-unders. – Use two dumbbell MODIFICATIONS: -DB weight, modify weight to allow for at least 10 unbroken reps -Box step-ups, modify weight & height to complete in time domain -DU's, modify reps to keep sets mostly unbroken and under 20 seconds then movement, e.g., single-unders STIMULUS NOTES: Sub-10:00; closer to 7:00 for advanced athletes Unbroken double-unders 8+ step-ups/1:00 pace STRETCHING: 1:00 lacrosse ball foot/side 1:00 standing pike stretch
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