WOD
 | Sun, Nov 16 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
| Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Fri, Feb 27, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 1, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
| Fri, Mar 6, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (3 days ago) |
| CrossFit 20251116 | Pullup Program 20211026 | Feast of Flexibility 🦃 |
CrossFit 20251116(Calories) WARM-UP: 200m walk 3 rounds per partner: :40 row or bike – One partner moves through each one of the stretches from the list while the other works. Stretches: 1) Alternating toy soldiers, slow 2) Alternating Samson stretch 3) Alternating plank reach-throughs WOD MOVEMENT REVIEW & WARM-UP: Plank Hold: 1 round: :20 plank hold from knees (hands or elbows) :20 plank hold (hands) :20 plank hold (elbows) Bar hang: 1 round: :10 passive bar hang :10 active bar hang :10 hollow hold :20 active bar hang – Practice holding a hollow body position on the final hang PARTNER WOD SUNDAY!: AMRAP x 20mins Rx: STIMULUS 200-400+ calories Max-cal on any machine – From :00-5:00 and 10:00-15:00, the non-working partner holds a plank – From 5:00-10:00 and 15:00-20:00, non-working partner hangs from a bar – Partners can only accumulate calories if their partner is holding or hanging MODIFICATIONS: Reduce the difficulty of the plank hold and pull-up bar hang STIMULUS NOTES: Constant movement for 20:00 Complete 200-400+ calories The non-working partner must be holding or hanging in order for the working partner to accumulate calories Partners may switch on the machine as much as they like STRETCHING: 200m recovery walk 2-3 sets: :30 lacrosse ball chest mash/side :30 doorway pec stretch/side
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