WOD
 | Sun, Nov 30 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
| Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Fri, Feb 27, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 1, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
| Fri, Mar 6, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| CrossFit 20251130 | Paris Workout 2025 1130 | Feast of Flexibility 🦃 |
CrossFit 20251130(Time) WARM-UP: 200m walk 3 sets: 9/7-calorie bike 20 single-unders 10 alternating Spiderman lunges 5 inchworms 10 Cossack squats WOD MOVEMENT REVIEW & WARM-UP: 4 sets: :30 double-unders or attempts :30 rest 3 sets: 5 back squats – Build to workout weight – Take bar from the floor WOD: For time Rx: STIMULUS 11:00-15:00 75 double-unders 80/65-cal bike 75 double-unders 60 sit-ups 75 double-unders 40 back squats (135/95) MODIFICATIONS: -DU's, modify reps first, e.g., 50 then movement, e.g., timed attempts, single-unders -Bike, modify cals, e.g., 65/50 or 40/30 to complete in under 7:00 -Sit-ups, modify reps, e.g., 50 or 30 to complete in under 3:00 -Back squats, modify weight to maintain large sets STIMULUS NOTES: Time cap 17:00 Double-unders in 1:00 or less Bike in under 7:00 Sit-ups in under 3:00 Back squats in under 3:00 Light-to-moderate back squats, taken from the ground ACCESSORY & STRETCHING: Accumulate: 50 GHD hip extensions 1 set: :30 Samson lunge stretch/leg 1:00 calf stretch/leg
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