WOD
 | Sun, Nov 9 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20251109 | Pullup Program 20210622 | Feast of Flexibility 🦃 |
CrossFit 20251109(Time) WARM-UP: 200m walk EMOTM x 6:00mins Min 1 | :45 bike Min 2 | :20 bar hang + :25 air squats Min 3 | :45 push-up to downward dog – Increase the pace on the second round WOD MOVEMENT REVIEW & WARM-UP: Push press & Front Squat 1 set: 5 push presses 5 front squats 5 calorie echo bike – Use a light weight 1 set: 3 push presses 3 front squats 3 calorie echo bike – Use intended workout weight PARTNER WOD SUNDAY!: For time Rx: STIMULUS Each couplet in under 7:00 21-15-9 Push presses (115/75) Echo bike calories 21-15-9 Front squats (115/75) Echo bike calories – Females perform 15-12-9 calories – Partner 1 completes all of the push presses and calories, and then Partner 2 completes all of the push presses and calories; repeat that format for the front squats and calories MODIFICATIONS: -Barbell, modify weight to maintain a fast pace -Bike, modify calories to keep the intensity high STIMULUS NOTES: Each couplet in under 7:00 Two short couplets at a sprint pace with significant rest between each Push press and calorie couplet will be faster than the front squat and calorie couplet Try for unbroken sets; 1 short break is acceptable STRETCHING: 1:00 elevated pigeon stretch/side 1:00 child’s pose stretch
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Phil 11:30am
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