WOD
 | Thu, Nov 6 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach BToday, we have a longer workout with low skill. How does that sound? 😆 What does this mean? It means you should be able to keep moving at a steady pace the entire WOD. It is a longer one, 20:00 AMRAP, with rowing, front-rack walking lunges, and ring rows, so a steady pace is going to be your friend. |
 | Happy Birthday: Joe S |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20251106 | Squat Class 2025 1106 | Feast of Flexibility 🦃 |
CrossFit 20251106(Rounds) WARM-UP: 200m walk 3 sets: 250/200m row 5 kettlebell windmills, right 5 kettlebell windmills, left 10 bent-over rows, right 10 bent-over rows, left 5 burpees WOD MOVEMENT REVIEW & WARM-UP: Row: :30 row, arms only :30 row, lean back and arms :30 row, full stroke Lunges: 2 sets: 6 kettlebell front-rack lunges – Walk down using the left arm and back using the right – Start light and add weight in the second set Ring rows: 4 sets: 5 ring rows – Increase difficulty each set WOD: AMRAP x 20mins Rx: STIMULUS 4-6 rounds 500m row Single-arm KB front-rack walking lunges, right (30 ft) (53/35) Single-arm KB front-rack walking lunges, left (30 ft) 15 ring rows – Feet positioned directly underneath the initial hanging position of the rings MODIFICATIONS: -Row, modify distance to complete in under 3:00 -Walking lunges, modify weight to allow for the proper rack position throughout -Ring rows, modify foot placement to complete in 1-2 sets STIMULUS NOTES: 4-6 rounds Steady, consistent pacing Row in under 3:00 Single-arm kettlebell front-rack lunges performed unbroken or with one short break on each round Ring rows in 1-2 sets STRETCHING: 200m walk 1:00 couch stretch/side 1:00 banded shoulder stretch/side
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