WOD
 | Sun, Sep 28 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250928 | Pullup Program 20220419 | Fruits and Veggies! |
CrossFit 20250928(Rounds) WARM-UP: 200m walk 3 sets: 200m run 20 mountain climbers 10 alternating Samson stretch steps 2 sets: 10 scap push-ups 10 scap pull-ups 10 band pull-aparts 10 banded monster walk steps, left 10 banded monster walk steps, right WOD MOVEMENT REVIEW & WARM-UP: 1 set: 8 walking lunges, bodyweight 8 front-rack walking lunges, light load 8 front-rack walking lunges, workout weight 1 set: 5 AbMat sit-ups 1 set: :10 bar hang :10 rest 3 slow eccentric pull-ups :10 rest 3 strict pull-ups :10 rest 2 weighted pull-ups 1 round: 6 double-dumbbell front-rack walking lunges 3 AbMat sit-ups 1 single-DB weighted pull-up – Use workout variations WOD: AMRAP x 10mins Rx: STIMULUS 4-6 rounds Double-DB front-rack walking lunges (50 ft) (50/35) 25 AbMat sit-ups 5 single-DB weighted pull-ups (50/35) MODIFICATIONS: -Walking lunges, modify weight first then distance -AbMat sit-ups, modify reps, e.g., 15 -Weighted pull-ups, modify reps first then weight, then movement, e.g., strict chest-to-bars or pull-ups, jumping chest-to-bars, jumping pull-ups, foot-assisted pull-ups, banded pull-ups, or ring rows STIMULUS NOTES: 4-6 rounds Unbroken lunges for at least the first 2 rounds; moderate load AbMat sit-ups in under 1:00 Weighted pull-ups in 1-2 sets per round STRETCHING: 1:00 foam roll quads/side 1:00 foam roll glutes/side
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