WOD

Sun, Nov 23 2025

Fri, Dec 12, 2025 at 6:00pm Holiday Party
Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)
CrossFit 20251123Pullup Program 20211109Feast of Flexibility 🦃

CrossFit 20251123


(Rounds)
WARM-UP:
200m walk
2 sets:
200m row, easy
10 monster walk steps, forward
10 monster walk steps, backwards
10 banded sumo stance good mornings

Rowing:
2 sets x :20 fast pull, slow return
2 sets x :20 upright torso
2 sets x :20 level hands

SKILL/STRENGTH: 5 sets:
3 deadlifts
– Build to workout weight or slightly heavier

WOD: 3 rounds:
Rx:
STIMULUS 7+ rounds
AMRAP 7:
500/400-m row
10 deadlifts (185/135)

– Rest 2:00 between rounds
– Pick up where you left off in the AMRAP

MODIFICATIONS:
-Row, modify distance to complete in 2:15 or faster
-Deadlifts, modify weight then reps to complete in 2:15 or faster

STIMULUS NOTES:
7+ rounds
Row in 2:15 or faster
Deadlifts in under :45; 1-2 sets

STRETCHING:
2 sets:
:30 Cobra stretch
:30 elbow-to-instep/side

0% 0%

1st7.313 RxCoach E Sun, Nov 23, 2025
2nd7.25 RxNicole Sun, Nov 23, 2025
3rd10 Kelly Sun, Nov 23, 2025
1st8.264 RxNick Sun, Nov 23, 2025
2nd7 RxEdouard Sun, Nov 23, 2025

Nick8.264 Rx
Coach E7.313 Rx
Nicole7.25 Rx
Edouard7 Rx
Kelly10
M
Rosie9
M 55#
Coach B8.875
Bike m
Tracy L7.05
Run M
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)