WOD
 | Wed, Sep 3 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach BWe have something a little different for you today. You’ll be taking on an up-and-down ladder of L-sit holds, farmers carries, and double-unders. We'll have time to work on/warm-up your double-unders and then we'll review all the modifications for the L-sits and get into a challenging but doable weight for your farmers carry. It should be a fun one! P.S. I know Kelly would love some company in the 4:30 class, sign up now and join us today! Happy Gymversary Wake!!! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20250903 | Fruits and Veggies! |
CrossFit 20250903(Time) WARM-UP: 200m walk 2 sets: :30 high plank hold 12 walking lunges 10 jumping jacks 200m run SKILL/STRENGTH: EMOTM x 6mins :20 jump rope practice MOVEMENT REVIEW WOD: For time Rx: STIMULUS 9:00-16:00 1:00 L-sit hold 200m KB farmers carry (53/35) 300 double-unders 200m farmers carry (53/35) 1:00 L-sit hold MODIFICATIONS: -L-sit hold, modify movement, e.g., single-leg L-sit, tuck hold, seated L-sit, or hollow hold to accumulate :30 in less than 1:15 each round -Farmers carry, modify weight to complete in less than 2:30 -DU's, modify reps to complete in 3:00-6:00 then movement, e.g., single-unders STIMULUS NOTES: Time cap 18:00 L-sits in 1:30-3:00 Farmers carries in 1:15-2:30 Double-unders in 3:00-6:00 STRETCHING: 200m walk 1:00 hamstring stretch/leg 1:00 forearm stretch/arm
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