WOD

Thu, Sep 4 2025

Fri, Dec 12, 2025 at 6:00pm Holiday Party

Coach B

We have an 'easy' WOD today... movement wise with a row to max shuttle runs. I'll help you find a row distance that will allow you to complete each row effort in under 4:20 so that you have at least :30 to accumulate 4+ shuttle runs. Then you get to rest for 1:00!

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (7 days ago)

CrossFit 20250904

Squat Class 2025 0904

Fruits and Veggies!

CrossFit 20250904

(Reps)
WARM-UP:
200m walk
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)

MOVEMENT REVIEW & WOD WARM-UP

WOD: 5 rounds for reps of:
AMRAP x 5mins
Rx:
STIMULUS 4+ shuttle runs each round
1000/900m row
Max shuttle runs
– Rest 1:00 between AMRAPs
– 1 shuttle run is 25 ft down and back

MODIFICATIONS:
-Row, modify distance to finish by 4:30 each round
-Shuttle runs, modify movement, e.g., to no-touch turnaround

STIMULUS NOTES:
Each row in 3:30-4:30
4+ shuttle runs each round
Row at a moderate-to-fast pace to make time to accumulate as many shuttle runs as possible
High lower body and posterior interference on top of a strong metabolic demand

STRETCHING:
1:00 foam roll calf/leg
1:00 quad roll calf/leg

1^st	47 Rx	Natalie Thu, Sep 4, 2025
2^nd	38	Tracy L Thu, Sep 4, 2025
3^rd	24	Kelly Thu, Sep 4, 2025
1^st	32 Rx	Kyle Thu, Sep 4, 2025
2^nd	32.5	Joe S Thu, Sep 4, 2025
3^rd	28	Phil Thu, Sep 4, 2025

Natalie	47 Rx
Kyle	32 Rx
Tracy L	38	M
Joe S	32.5	M
Phil	28	M
Kelly	24	M
Rosie	20	M