WOD
 | Wed, Nov 19 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach JWe have a fun triplet to work on today with the Bike, Box Jumps and a Shoulder to Overhead pressing movement (aligns with this month's focus). We'll spend some time working on push press and push jerk before the workout. |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20251119 | Feast of Flexibility 🦃 |
CrossFit 20251119(Time) WARM-UP: 200m walk 1 set: 1:00 bike, easy 5 inchworm to push-ups 10 PVC shoulder presses 10 PVC good mornings 1:00 bike, moderate 10 box step-ups 10 alternating jumping lunges 10 PVC shoulder presses 1:00 bike, workout pace 5 box jumps 10 PVC push presses 5 box jumps SKILL/STRENGTH: EMOTM x 6mins: 4 push jerks – Build in load WOD: 4 rounds for time Rx: STIMULUS 12:00-18:00 16/14-cal bike 16 box jumps (30/24 in) 16 shoulder-to-overheads (115/75) MODIFICATIONS: -Echo bike, modify cals to complete in under 2:00 -Box jumps, modify reps and/or height to complete in under 1:00 -Shoulder-to-overheads, modify weight and/or reps to complete consistent sets of at least 8 reps STIMULUS NOTES: Time cap 20:00 Echo bike in under 2:00 Box jumps in under 1:00 Shoulder-to-overheads in under :90; 10+ reps to start STRETCHING: 1:00 Samson stretch/leg :30 banded shoulder stretch/side
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