WOD

Fri, Sep 19 2025

Fri, Dec 12, 2025 at 6:00pm Holiday Party
Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (7 days ago)
CrossFit 20250919Fruits and Veggies!

CrossFit 20250919


(Calories)
WARM-UP:
200m walk
3 sets:
10 calories per partner
– One partner moves through each one of the stretches from the list while the other works
– Use machine of choice and pick up the pace each round

Alternating toy soldiers, slow
Alternating Samson stretch
Alternating plank reach throughs

SKILL/STRENGTH: For load
3-3-3-3-3-3-3
Weighted dip
– Scale appropriately to ability, e.g., banded

PARTNER WOD FRIDAY!: AMRAP x 10mins
Rx:
STIMULUS push as hard as possible relative to your unique capacity
Max-calories on any machine
– Non-working partner holds a plank

MODIFICATIONS:
-Plank, modify movement to plank on knees

STIMULUS NOTES:
Partner sprint intervals for max calories
Athlete's choice of machine
Non-working partner holds a plank; switch as needed
Retest from May 10, 2024

STRETCHING:
2 sets:
:30 lacrosse ball chest mash/side
:30 doorway pec stretch/side

100% 0%

1st167 RxCassy Fri, Sep 19, 2025
2nd154 RxCoach B Fri, Sep 19, 2025
3rd131 RxHolly Fri, Sep 19, 2025
1st167 RxJoey P Fri, Sep 19, 2025
Coach C Fri, Sep 19, 2025
Derrick Fri, Sep 19, 2025
2nd154 RxPatrick Fri, Sep 19, 2025
Josh Fri, Sep 19, 2025
3rd131 RxRobert Fri, Sep 19, 2025

Cassy167 Rx
Derrick167 Rx
Coach C167 Rx
Joey P167 Rx
Coach B154 Rx
Josh154 Rx
Patrick154 Rx
Robert131 Rx
Bolly
Holly131 Rx
Bolly
Rosie93 Rx
Kelly93 Rx
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