WOD

Thu, Sep 25 2025

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

Coach B

We have another BENCHMARK WOD today - 'Running Grace' - clean & jerks with a little run prior. This IS a sprint today and should be a lot of fun!

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)

CrossFit 20250925

RUNNING GRACE

Squat Class 2025 0925

Fruits and Veggies!

CrossFit 20250925

(No Results Tracked)
WARM-UP:
200m walk
:30 jumping jacks
10 dumbbell Romanian deadlifts
10 dumbbell goblet squats
5 single-arm dumbbell shoulder presses/arm
Jog (200 ft)
:30 up-downs
10 dumbbell bent-over rows
5 single-arm dumbbell thrusters/arm
5 dumbbell windmills/arm
Run (200 ft)
:30 burpees
5 dumbbell complexes/arm
Run (200 ft)
– 1 complex is 1 single-arm dumbbell power clean + single-arm dumbbell thruster + 1 dumbbell windmill

WOD MOVEMENT REVIEW & WARM-UP:
5 sets:
3 touch-and-go clean and jerks
– Rest 1:00 between sets.
– Increase the loading to find your workout weight

BENCHMARK WOD 'RUNNING GRACE': 5 rounds for time
Rx: 3:00-8:00
STIMULUS
Run (200 ft)
6 clean and jerks (155/105)

Rx2
Run (200 ft)
6 clean and jerks (95/65\)

Rx3
Run (200 ft)
6 clean and jerks (45/35)

STIMULUS NOTES:
3:00-8:00
Sprint effort
Challenging load that still allows for consistency and, at least the first round, unbroken
Opt for a lighter load and sprint effort instead of a challenging load that requires rest between reps

STRETCHING:
1:00 banded shoulder stretch/side