WOD
 | Mon, Dec 1 2025 |  |
 Coach J
We kick off December with a Pulling and Jumping workout. We'll spend some time working on our Deadlift form and strength, them move into a quick 7-min AMRAP.
Pulling and Fun are the two focal points for December. Pulling because our affiliate programming will be focused on it, and Fun because we kick off our 12 WODs of Christmas workouts next week!
We still need athlete volunteers to assist with our 12 WODs workouts. Reach out directly to Coach Jeff if you're interested.
Congratulations to Derrick for his 300th workout. Give him a shout-out, he's been trying to hit this milestone since last week!
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| CrossFit 20251201 | Upperbody Strength 20251201 | Other Results | ❄️ Blizzard of Burpees ❄️ |
CrossFit 20251201
(Rounds)
Welcome to December! This month, the focus is pulling.
WARM-UP:
200m walk
10 alternating Spiderman stretches
10 inchworms
10 Kang squats
10 calf raises
:10 plate toe taps
6 step-ups
3 drop-and-lands off of plate
4 step-ups + squat landing
3 box jumps + step-down
3 box jumps + squat landing
3 box jumps + slow rebound
3 tall box jumps
SKILL/STRENGTH: Every 2:00 for 5 rounds:
3 high box jumps
5 single-leg KB Romanian deadlifts, right
5 single-leg KB Romanian deadlifts, left
4-5 sets:
3 unbroken deadlifts
– Rest as needed between sets.
– Build to workout load
WOD: AMRAP x 7mins
Rx:
STIMULUS 4-6 rounds
3 deadlifts (315/225)
10 box jumps (30/24)
MODIFICATIONS:
-Deadlift, modify weight to maintain a neutral spine during each set
-Box jumps, modify height to complete in under 1:00
STIMULUS NOTES:
4-6 rounds
Challenging deadlift loading; unbroken reps (75% or less of their 1-rep max)
Box jumps in under 1:00
STRETCHING: 2 sets:
:30 seated forward fold
:30 pigeon stretch/leg
| 100% |  | |  | 0% |
| 1st | 6.03 | Kelly Mon, Dec 1, 2025 | | 2nd | 5.12 | Cassy Mon, Dec 1, 2025 | | 1st | 6.0 Rx | Kyle Mon, Dec 1, 2025 | | 2nd | 4.04 Rx | Coach C Mon, Dec 1, 2025 | | 3rd | 6.0 | Jose B Mon, Dec 1, 2025 |
| Kyle | 6.0 Rx | | | Coach C | 4.04 Rx | | | Kelly | 6.03 | M | | Jose B | 6.0 | M | | Cassy | 5.12 | 115# | | Josh | 5.10 | 235# | | Derrick | 5.10 | M | | Brandon | 5.09 | 295# |
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Upperbody Strength 20251201
(Time)
200m walk
-10 alternating samson stretch
-10 front-to-back arm swings
-10 side-to-side arm swings
-10 band pull-aparts
-10 scap push-ups
-10 PVC pass-throughs
-10 push-ups
-10 empty bar bench press
Bench Press (week 7/8):
-3 sets x 2 reps @ 90–92%
-2 sets x 1 rep @ 95%
Floor Press:
-4 sets x 6 reps
For Time:
5 rounds:
8 dumbbell push press
8 push-ups
10-cal row
Stretching:
-:60 pec stretch
-:60 triceps wall stretch
-:60 thread the needle
| 0% | | | | 0% |
| Holly | 9:08 Rx | 25# | | Robert | 13:27 Rx | 35# | | Phil | 8:58 | 25# | | Derrick | 9:40 | 35# | | Jose B | 9:43 | 35# | | Diggity | 10:56 | 25# |
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❄️ Blizzard of Burpees ❄️
Dec 1, 2025 - Dec 31, 2025 (31 Days) 
Happy December! ❄️
This month we have a burpee challenge! Our gift to you! 🎁
Complete a minimum of 5 burpees everyday, that’s it! Do your 5 (or 10…go crazy) and mark it off!
| Donna | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach E | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Cassy | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Robert | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Brandon | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach A | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Phil | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Nick | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Derrick | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Natalie | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach B | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach C | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Joey P | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach J | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 |
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Derrick 5:14pm
Hahaha. Today’s the day!
