WOD

Fri, Nov 21 2025

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

Happy Friday! 🎉

Today's partner workout is a Toes-to-Bar and Running couplet. 4 rounds in 16 mins or less.

Afterward we'll spend some time getting upside down to practice handstand walks. This is a great workout to wrap up the week! 🤸‍♀️

See everyone there!!!



Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (7 days ago)
CrossFit 20251121Feast of Flexibility 🦃

CrossFit 20251121


(Time)
WARM-UP:
200m walk
10 alternating Spiderman stretch + reaches
10 alternating Samson lunges
200m jog, slow
5 push-ups to downward dog
:20 static pull-up bar hang
10 alternating soldier kicks
10 scap pull-ups
10 steps bear crawl
10 kip swings

WOD MOVEMENT REVIEW & WARM-UP:
10 kip swings
3 kip swings + 3 knees-to-armpits
3 kip swings + 1-3 toes-to-bars
3-5 toes-to-bars
5 unbroken toes-to-bars.

PARTNER WOD FRIDAY!: 4 rounds for time
Rx:
STIMULUS 12:00-16:00
30 toes-to-bars
400-m run
– Share the toes-to-bars and run together

MODIFICATIONS:
-Toes-to-bar, modify reps first, e.g., 20, 10 then movement, e.g, knees-to-armpits or hanging leg raises
-Run, modify distance to complete each round in 4:00 or less

STIMULUS NOTES:
12:00-16:00
Each round in 4:00 or less
Scale toes-to-bar variation and run distance as needed to meet this time domain

SKILL & STRETCHING:
On a 10:00 clock:
3 sets of max-distance handstand walk
OR
EMOTM X 10mins:
10-20 alternating shoulder taps in a handstand hold or plank hold

1:00 foam roll quads
1:00 foam roll upper back
1:00 foam roll calves

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1st14:02 Holly Fri, Nov 21, 2025
2nd14:33 Cassy Fri, Nov 21, 2025
Coach B Fri, Nov 21, 2025
1st13:33 Robert Fri, Nov 21, 2025
Joe K Fri, Nov 21, 2025
2nd14:02 Phil Fri, Nov 21, 2025

Joe K13:33
scaled
Robert13:33
scaled
Holly14:02
scaled
Phil14:02
scaled
Coach B14:33
B. C. D.
Cassy14:33
B. C. D.
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)