WOD
 | Thu, Nov 20 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach BWe definitely have a fun one for ya today! A 10:00 AMRAP with power cleans and double-unders (that increase 10 reps every round!). We're looking for you to choose a power clean weight that allows you to perform touch-and-go reps when you are fresh and then switch to quick singles as you get tired. This is a fast & furious WOD today so be sure to choose a jump rope variation that keeps you moving! 💪🏻 |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20251120 | Squat Class 2025 1120 | Front Squat Max | Feast of Flexibility 🦃 |
CrossFit 20251120(Reps) WARM-UP: 200m walk 10 alternating Spiderman stretches 10 alternating shoo the turtles 10 alternating standing quad stretches 10 calf raises :20 single-unders 20 plank shoulder taps 20 mountain climbers 200m jog (conversation pace) :20 single-single-doubles 5 inchworms 10 good morning + vertical jumps :20 double-unders 200m jog SKILL/STRENGTH: 5 sets: 1 high hang power clean 1 hang power clean 1 below the knee power clean WOD: AMRAP x 10mins Rx: STIMULUS 5+ rounds 3 power cleans (155/105) 20 double-unders – Add 10 double-unders each round MODIFICATIONS: -Power cleans, modify weight to moderate -DU's, modify movement, e.g., timed attempts, adding 20 seconds each round or single-unders STIMULUS NOTES: 5+ rounds Touch-and-go power cleans to start; moderate loading First set of double-unders unbroken; 20+ reps at a time from there STRETCHING: 200m walk 1:00 hamstring stretch/leg 1:00 forearm stretch/arm
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Squats
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