WOD
 | Fri, Nov 28 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach JToday's workout builds on last month's 5K Row benchmark where we'll add an additional grind after you've completed your 5K row. This one is designed to test your physical and mental grit (and work off that Thanksgiving meal ;). |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20251128 | Feast of Flexibility 🦃 |
CrossFit 20251128(Time) WARM-UP: 200m walk EMOTM x 6mins: :10 hard row :50 easy row 2 sets: 10 Samson stretch lunges 10 up-downs 10 alternating soldier kicks 10 scap pull-ups WOD MOVEMENT REVIEW & WARM-UP Rowing & Burpee pull-ups WOD: For time Rx: STIMULUS Row in under 10:00, Burpee pull-ups in under 9:00 2000-m row 50 burpee pull-ups – Place the pull-up bar 6 in above your reach when your arms are extended overhead MODIFICATIONS: -Row, modify distance to complete in under 10:00 -Burpee pull-ups, modify reps first, e.g., 35 then movement, burpee jumping pull-ups w/ lower bar, up-downs + pull-up, or up-downs + ring row STIMULUS NOTES: Row in under 10:00 Burpee pull-ups in under 9:00 Mental and physical challenge to get off the rower and push on the burpees ACCESSORY + STRETCHING: On an 8:00 clock: Work up to a heavy set of 3 weighted pull-ups 1 set: :30 standing pec stretch :30 single-leg seated forward fold/leg
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