WOD

Fri, Nov 14 2025

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

Coach J

Happy Friday!!! 🎉

Today's workout includes one of CrossFit's nine foundational movements - the Med Ball Clean. This is a movement we don't cover often, so we'll spend time learning and refining the technique. For the workout, you'll get plenty of practice to establish consistency with it.

Afterward, well work a little on grip strength. For those who do Spartans, or aspire to do Spartans, you'll appreciate having all the grip strength you can get! 😁

See you there!!!

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

CrossFit 20251114

Feast of Flexibility 🦃

CrossFit 20251114

(Time)
WARM-UP:
200m walk
Partner Paramed-ball game: AMRAP x 7mins
Paramed-ball walk (50 ft)
10 paramed-ball partner lunges
Paramed-ball walk (50 ft)
5 paramed-ball partner thrusters
Paramed-ball walk (50 ft)
5 paramed-ball partner deadlifts
Paramed-ball walk (50 ft)
5 paramed-ball partner shoulder presses

WOD MOVEMENT REVIEW & WARM-UP:
Med-ball clean & Push press

2-3 sets:
5 push presses
– Build to workout weight

WOD: 5 rounds for time
Rx:
STIMULUS 6:00-10:00
20 med-ball cleans (20/14)
10 push presses (135/95)

MODIFICATIONS:
-Medicine-ball cleans, modify reps and/or load to complete in under 1:15
-Push press, modify weight to challenging but doable with no more than 1 break on any round

STIMULUS NOTES:
6:00-10:00
Medicine-ball cleans in under 1:15.
Moderate push press load; unbroken reps for the first two rounds and always in 1:00 or less

COOL-DOWN & STRETCHING:
3 sets:
Single-arm kettlebell farmers carry, right (100 ft)
Single-arm kettlebell farmers carry, left (100 ft)

1:00 foam roll quads/side
1:00 foam roll lats/side

1^st	7:57	Coach B Fri, Nov 14, 2025
2^nd	8:44	Rosie Fri, Nov 14, 2025
3^rd	10:06	Kelly Fri, Nov 14, 2025
1^st	9:19	Coach C Fri, Nov 14, 2025
2^nd	10:41	Phil Fri, Nov 14, 2025

Coach B	7:57	10-10-55#
Rosie	8:44	M
Coach C	9:19	M
Kelly	10:06	M
Cassy	10:20	M
Phil	10:41	scaled
Holly	13:35	scaled