WOD
 | Sun, Sep 14 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
| Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS! |
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| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| CrossFit 20250914 | Pullup Program 20210921 | Fruits and Veggies! |
CrossFit 20250914(Time) WARM-UP: 200m walk 200m jog with a partner – Alternate bear hug carry with partner during 200m MOVEMENT REVIEW & WOD WARM-UP: Rowing: :30 Legs only :30 Legs then torso :30 Legs, then torso, then arms before resetting the stroke with the reverse order of arms, torso, then legs Bear hug carry: 100m bear hug carry/partner – Use workout weight – Focus on upright body position and keeping the weight held high on the chest PARTNER WOD SUNDAY! For time Rx: STIMULUS 30:00-40:00 5000/4000m row 1600m bear hug carry (90/50) – Switch as needed on both movements MODIFICATIONS: -Row, modify distance to ensure it is finished in under 25:00 -Carry, modify distance to ensure it is completed in less than 15:00 STIMULUS NOTES: Time cap 42:00 Pace the rower at a 2:00-2:30/500 meters pace 100+ meters at a time through all carry efforts Use any object for the bear hug carry (i.e., sandbag, atlas stone, bumper plates, dumbbell) STRETCHING: 2 sets 10 kip swings 1:00 forearm stretch 1:00 couch stretch/leg
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