WOD

Fri, Nov 7 2025

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

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)

CrossFit 20251107

Feast of Flexibility 🦃

CrossFit 20251107

(Time)
WARM-UP:
200m walk
2 sets:
5 inchworms
10 Samson stretch lunges
10 banded pull-aparts
200m run, slow
5 up-downs
10 alternating Cossack squats
10 banded monster walk steps
200m run, faster

WOD MOVEMENT REVIEW & WARM-UP:
Toes-to-bars & Box jumps

WOD: 5 rounds for time
Rx:
STIMULUS 8:00-13:00
15 toes-to-bars
15 box jumps (24/20 in)
– Step down from the box

MODIFICATIONS:
-Toes-to-bars, modify movement, e.g., toes-to-eyes or hanging leg raises
-Box jumps, modify reps, e.g., 10 or height then movement, in place jumps

STIMULUS NOTES:
8:00-13:00
First 2-3 sets in under :30-:45; remaining sets in under :90
Box jumps in under :75; continuous movement

COOL-DOWN & STRETCHING:
3 sets:
15 GHD hip extensions
:30 rest
– Pause for :01 at the top of each GHD hip extension
– Add load to increase the difficulty and reduce reps to decrease the difficulty

1 set:
:45 couch stretch/side
:45 pigeon stretch/side
:45 cobra stretch to downward dog

100%

1^st	8:47 Rx	Coach E Fri, Nov 7, 2025
2^nd	9:09	Holly Fri, Nov 7, 2025
3^rd	9:28	Cassy Fri, Nov 7, 2025
1^st	9:10	Coach C Fri, Nov 7, 2025
2^nd	9:37	Joe K Fri, Nov 7, 2025
3^rd	9:58	Derrick Fri, Nov 7, 2025

Coach E	8:47 Rx
Holly	9:09	Toes to eyes
Coach C	9:10	M
Cassy	9:28	Knee raises
Joe K	9:37	Knee raises
Derrick	9:58	Knee raises
Kelly	10:23	Knee raises
Robert	12:22	m
Arica	12:40	Knee raises