WOD
 | Sun, Aug 31 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250931 | Pullup Program 20210817 | SQUAT CHALLENGE |
CrossFit 20250931(Reps) WARM-UP: 200m walk :15 jumping jacks 5 inchworms :15 mountain climbers 10 alternating Cossack squats :15 jumping jacks 10 alternating plank shoulder taps 200m jog :15 high knees 10 air squats :15 jumping jacks 5 pike push-ups :15 butt kickers 10 jumping air squats 200m run SKILL/STRENGTH: 3 sets: 2 thrusters – Build to starting EMOTM load EMOTM x 8mins 2 thrusters (from the floor) PARTNER WOD SUNDAY!: 8 rounds for reps Rx: STIMULUS: 10+ reps per round On a 2:00 clock 200m run Max thrusters in remaining time (95/65) – Rest 2:00 between rounds – One partner completes a round, while the other rests; partners perform 4 rounds each MODIFICATIONS: -Run, modify distance to complete in 1:15 or less -Thruster, modify weight to complete 10+ reps in :45 STIMULUS NOTES: 4 sprint-type efforts with a 1:1 work-to-rest ratio :45 of thrusters for 10+ reps per round Light-to-moderate loading that will feel slightly heavier following the quick run STRETCHING: 2 sets: :30 calf roll/side :30 quad roll/side
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