WOD
 | Tue, Nov 25 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach JToday’s workout is a challenging couplet designed to tax your shoulders and posterior chain. It's a combination of high volume KB Swings and high complexity deficit Handstand Pushups, all set within a reverse ladder rep scheme.🙃 |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20251125 | Gymnastics Class 2025 1125 | Feast of Flexibility 🦃 |
CrossFit 20251125(Time) WARM-UP: 200m walk 8 sets: :25 slow :05 hard – Bike, row, or ski 3 sets: :20 bar hang 10 unweighted good mornings :20 bar hang 10 kettlebell goblet hold good mornings :20 bar hang 10 good morning jumps SKILL/STRENGTH: EMOTM x 6mins: Min 1: Single-arm KB suitcase carry, right arm (100 ft) Min 2: Single-arm KB suitcase carry, left arm (100 ft) WOD: For time Rx: STIMULUS 10:00-14:00 30-20-10-20-30 KB swings (53/35) 15-10-5-10-15 Deficit handstand push-ups – Hands on 45/25 plates MODIFICATIONS: -KB swings, modify reps, weight, & movement, e.g., Russian -HSPUs, modify reps first then movement, e.g., reduce ROM (45# plate + AbMat), box, stink bugs, dumbbell shoulder presses STIMULUS NOTES: 10:00-14:00 Unbroken kettlebell swings throughout Deficit handstand push-ups in 1-3 sets throughout STRETCHING: 2 sets: 1:00 foam roll upper back 10 banded pull-aparts
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