WOD
 | Wed, Nov 5 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach BToday’s workout is the classic CrossFit benchmark, Diane! It's a couplet including deadlifts and handstand push-ups and we're looking to have you complete this one in no more than 10:00 - it is a benchmark so I won't be holding you to 10:00 but let's work on finishing no more than 12:00! |
 | Happy Birthday: James H |
 | Welcome: Kathleen |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20251105 | DIANE | Feast of Flexibility 🦃 |
CrossFit 20251105(No Results Tracked) WARM-UP: 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches 20 banded side steps (right) 20 banded side steps (left) :30 jumping jacks :30 push-ups :30 alternating single-leg toe touches :30 feet elevated shoulder taps 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches 20 banded side steps (right) 20 banded side steps (left) WOD MOVEMENT REVIEW & WARM-UP: 3 sets: 7 deadlifts – Build to workout weight or slightly over BENCHMARK WOD 'DIANE': 21-15-9 reps for time Rx: STIMULUS 10:00 or less Deadlifts (225/155) Handstand Push-Ups Rx2 Deadlifts (185/125) Reduced ROM HSPU or Pike Pushups Rx3 Deadlifts (135/95) Hand Release Pushups MODIFICATIONS: -Deadlifts, modify to complete the first round of deadlifts in 3 sets or less -HSPU, first modify reps per round to match capacity, e.g., 15/12/9 or 12/9/6 then modify movement to reduced ROM, box pike push-ups, stink bugs, or dumbbell presses STIMULUS NOTES: 10:00 or less Moderately heavy barbell loading Starting the second round by 4:00 STRETCHING: 2 sets: :30 scorpion stretch hold/side :30 pigeon stretch/leg
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The Girls
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