WOD

Sun, Nov 30 2025

Fri, Dec 12, 2025 at 6:00pm Holiday Party
Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)
CrossFit 20251130Paris Workout 2025 1130Feast 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

0% 0%

1st15:05 Kelly Sun, Nov 30, 2025
2nd16:19 Natalie Sun, Nov 30, 2025
3rd17:00 Rosie Sun, Nov 30, 2025
1st11:34 Nick Sun, Nov 30, 2025

Nick11:34
135#
Kelly15:05
M
Natalie16:19
65,M
Rosie17:00
M,35#
775-848-8935
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Sparks, NV 89434 (view larger map)