WOD
 | Fri, Sep 26 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250926 | Fruits and Veggies! |
CrossFit 20250926(Time) WARM-UP: 200m walk Rowing: :30 row :30 row :30 row :30 row :30 row On a 1:00 clock: 10 toe touches 10 calf raises Max-rep single-unders On a 1:00 clock: 20 plank shoulder taps 10 push-ups Max-rep single-single-double On a 1:00 clock: :30 burpees Max-rep double-unders – Use workout variations WOD MOVEMENT REVIEW & WARM-UP Toes-to-rings 3 sets: 5 kettlebell deadlifts 5 Russian kettlebell swings – Rest :15 between sets PARTNER WOD FRIDAY!: For time Rx: STIMULUS 16:00-22:00 50 double-unders 50 burpees 50 double-unders 50/40-calorie row 50 double-unders 50 toes-to-rings 50 double-unders 50 Russian kettlebell swings (53/35) 50 double-unders – Both partners perform the double-unders and break up the other movements as desired MODIFICATIONS: Double-unders, modify movement to complete in under 1:00, e.g., :45 double-under attempts, single unders Burpees, modify movement to complete in under 5:00, e.g., up-downs Row, modify cals to complete in under 5:00 Toes-to-rings, modify movement to complete in under 5:00, e.g., toes-to-bar, toes-to-eyes, knees-to-elbows, knee raises Russian kettlebell swings, modify weight to complete in under 3:00 STIMULUS NOTES: Time cap 24:00 Double-unders in under 1:00 Burpees in under 5:00 Row in under 5:00 Toes-to-rings in under 5:00 Russian kettlebell swings in under 3:00 STRETCHING: 1:00 calf stretch/leg 1:00 Cobra stretch
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