WOD
 | Tue, Nov 4 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach BToday’s workout is a triplet with running, double-unders, and strict pull-ups. We're looking to have you choose modifications that will allow you to slow down and really focus working on your strict pull-up or variation of - we'll get you nice and warmed up for those. See ya soon! |
 | Welcome: Kathleen |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20251104 | Feast of Flexibility 🦃 |
CrossFit 20251104(Time) Welcome to November! This month, we’ll focus on pressing. Expect to see workouts that include the many ways we can press in a workout. WARM-UP: 200m walk 5 plank to downward dog 10 banded pull-aparts 10 banded pass-throughs :30 Samson lunges :30 jump rope :30 up-downs :30 jump rope :30 scap pull-ups :30 jump rope :30 banded face pulls 200m jog 5 plank to downward dog 10 banded pull-aparts 10 banded pass-throughs SKILL/STRENGTH: Every 2:00 for 5 sets: 3 weighted strict pull-ups WOD: For time Rx: STIMULUS 10:00-15:00 600m run 100 double-unders 15 strict pull-ups 400m run 75 double-unders 12 strict pull-ups 200m run 50 double-unders 9 strict pull-ups MODIFICATIONS: -Run, modify distance to complete first run in under 3:30 -DU's, modify reps first, e.g., 50, then movement, e.g., timed attempts or single-unders -Strict pull-ups, modify reps first, e.g., 5 then movement, e.g., foot-assisted or banded STIMULUS NOTES: 10:00-15:00 Challenge strict pull-up capacity First run in under 3:30 First set of double-unders in 1:30-2:00 First round of pull-ups in under 2:00 STRETCHING: 1:00 calf stretch/side 1:00 lat tricep stretch/side
|
|
|
