WOD

Tue, Sep 30 2025

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

Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS!

Fri, Feb 27, 2026 at 4:30pm FRIDAY NIGHT LIGHTS!

Sun, Mar 1, 2026 at 10:00am SUNDAY MORNING LIGHTS!

Fri, Mar 6, 2026 at 4:30pm FRIDAY NIGHT LIGHTS!

CrossFit 20250930

Gymnastics Class 2025 0930

Fruits and Veggies!

CrossFit 20250930

(Time)
WARM-UP:
200m walk
Hip rotations – out and around
Hip rotations – in and out
Heel walks
A skips
B skips
C skips
2 x high knees
2 x butt kickers
2 shuttle runs
– Each distance is 25 feet out and back

1 set:
20 alternating Spiderman twists
10 cobra stretch to downward dogs

WOD MOVEMENT REVIEW & WARM-UP:
1 set:
6 alternating dumbbell snatches
6 sit-ups
3 lateral burpees over the dumbbell
50m run
– Use moderate weight

1 set:
6 alternating dumbbell snatches, workout weight
6 sit-ups
3 lateral burpees over the dumbbell
50m run
– Use workout variations

WOD: For time
Rx:
STIMULUS 14:00-20:00
80 alternating DB snatches (50/35)
80 sit-ups
80 lateral burpees over the DB
800m run

MODIFICATIONS:
-DB snatches, modify weight & reps first, then movement, e.g., hang DB snatches or single-arm DB cleans
-Sit-ups, modify reps, e.g., 65, 50
-Burpees, modify reps, e.g., 65, 50 then movement, e.g., up-downs over the dumbbell or in place
-Run, modify distance to complete in 6:00 or less

STIMULUS NOTES:
Time cap 22:00
Snatches in 4:00 or less and no more than 5 sets
Sit-ups in under 4:00; continuous movement
Lateral burpees over the dumbbell in 6:00 or less
Run in 6:00 or less

STRETCHING:
1:00 elevated pigeon stretch/side
1:00 calf stretch/leg

1^st	16:49	Coach E Tue, Sep 30, 2025
2^nd	17:03	Natalie Tue, Sep 30, 2025
3^rd	18:15	Kelly Tue, Sep 30, 2025
1^st	19:21 Rx	Joey P Tue, Sep 30, 2025
2^nd	19:47	Edouard Tue, Sep 30, 2025
3^rd	19:56	Nick Tue, Sep 30, 2025

Joey P	19:21 Rx
Coach E	16:49	65/20#/800
Natalie	17:03	50/25#/800
Kelly	18:15	50/12#/800
Amelia	19:19	80-80-50-80/30#
Edouard	19:47	70-80-60/50#//800
Nick	19:56	M
Kyle	20:02	65-80-60/50#/800
Robert	20:32	M