WOD
 | Tue, Sep 30 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach BFolks!... We have a chipper today! Don't let the volume scare you away, WE HAVE MODIFICATIONS FOR YOU! DB snatches, sit-ups, burpees over DB, and a run are the name of the game. The run will feel challenging but if you need to, start it with a walk and warm up to a run. 🏃🏼♀️ Do hard things, Don't die. |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| 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
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