WOD

Tue, Sep 23 2025

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

We have 5 rounds for time today with bike, box jumps, and rope climbs! You'll want to find a bike pace that allows you to get right to your box jumps and then rope climbs. Find your modifications that allow you to keep a consistent pace. This should be challenging but a fun workout today!



Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (7 days ago)
CrossFit 20250923Gymnastics Training 2025 0923Fruits and Veggies!

CrossFit 20250923


(Time)
WARM-UP:
200m walk
3 sets:
1:00 bike
10 broad jumps
10 ring rows

WOD MOVEMENT REVIEW & WARM-UP:
Bike Test:
1 set:
1:00 bike test

5 box jumps
1 rope climb

WOD: 5 rounds for time
Rx:
STIMULUS 15:00-20:00
15/12-cal bike
10 box jumps (30/24)
3 rope climbs

MODIFICATIONS:
-Bike, modify calories to complete in under 1:30
-Box jumps, modify reps & height to complete in under 1:30
-Rope climbs, modify reps & height to complete in under 1:30

STIMULUS NOTES:
Time cap 22:00
Calories in under 1:30
Box jumps in under 1:30; challenging box height
Rope climbs in under 1:30

COOL-DOWN & STRETCHING:
3 sets:
:30 Russian twists
:30 Superman hold

1 set:
1:00 Samson stretch/leg

0% 0%

1st14:24 Tracy L Tue, Sep 23, 2025
2nd15:16 Amelia Tue, Sep 23, 2025
3rd15:20 Kelly Tue, Sep 23, 2025
1st15:46 RxJoey P Tue, Sep 23, 2025
2nd17:45 RxEdouard Tue, Sep 23, 2025
3rd13:42 Nick Tue, Sep 23, 2025

Joey P15:46 Rx
Edouard17:45 Rx
Nick13:42
M
Tracy L14:24
M
Amelia15:16
M
Kelly15:20
Rope lowers
Coach J15:32
M
Rosie15:36
M
Kyle16:06
Rope cinches
Gayle16:20
M
Coach E16:21
4 ends @ Rx
Holly19:30
20in box
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)