WOD
 | Thu, Nov 13 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach BToday's WOD is a little different and looks like a lot of fun! It is a high-intensity output workout with short sprints on the bike and then short intense rounds of running and gymnastics. We're looking for 90-100% efforts on the bike, and 8:00 or less on the run and pull-up portion. Let's Gooooooo! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (5 days ago) |
| CrossFit 20251113 | Squat Class 2025 1106 | Feast of Flexibility 🦃 |
CrossFit 20251113(Time) WARM-UP: 200m walk 3 sets: 200m run Pike bear crawl 10/8-calorie Echo bike Crab walk – Bear crawl and crab walk are 25 ft each WOD MOVEMENT REVIEW & WARM-UP: Pull-ups 4 sets with a team of 4: :10 Echo bike sprint :05 Rest before the next partner starts – Rotate through each partner 4 times WOD: Rx: STIMULUS 90-100% effort on the bike Sub-8:00 effort on the run and pull-up combination Part 1 Every 2:00 x 4 sets: 0:30 max-cal Echo bike Rest until the clock hits 10:00, and then… Part 2 5 rounds for time of: 200-m run 10 pull-ups – Score is the total time on part 2, subtracting 1 second for every calorie completed on the bike during part 1 MODIFICATIONS: -Run, modify distance to complete in under 1:00 each round -Pull-ups, modify movement to complete in under :45 each round, e.g., jumping pull-ups STIMULUS NOTES: 90-100% effort on the bike Sub-8:00 effort on the run and pull-up combination Run in under 1:00 each round Pull-ups in under :45 each round Push hard on both elements No butterfly kipping pull-ups today COOL-DOWN & STRETCHING: Accumulate: 150 banded pull-aparts – Perform the reps in as few sets as possible 1:00 cobra stretch to downward dog
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