WOD
 | Tue, Dec 2 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach BToday’s workout combines a trio of movements including pulling to align with our focus this month. The intent is to push hard on the bike and push-ups while trying to manage the volume of chest-to-bar pull-ups to allow for consistency. Plan on keeping the chest-to-bar pull-ups... we'll look for a good scale for everyone today. |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20251202 | ❄️ Blizzard of Burpees ❄️ |
CrossFit 20251202(Time) Welcome to December! This month, the focus is pulling. WARM-UP: 200m walk 2 sets: 1:30 Echo bike (do a hard, but not maximal :05 burst during this time) :20 hollow hold :20 superman hold :20 bar hang or scap pull-ups 1 set: 1:00 foam roll lats/side SKILL/STRENGTH: 3 sets: :10 double overhand pull-up :30 rest :10 mixed grip pull-up :30 rest :10 double underhand pull-up :30 rest WOD: 5 rounds for time Rx: STIMULUS 10:00-13:00 9/7-cal Echo bike 12 chest-to-bar pull-ups 15 push-ups MODIFICATIONS: -Bike, modify cals, e.g., 7/5 to complete in :30-:45 -Chest-to-bar pull-ups, modify reps first, e.g., 8, then movement, e.g., jumping -Push-ups, modify reps first, e.g., 10, then movement, knees to maintain large sets and sound mechanics STIMULUS NOTES: Time cap 15:00 Bike in :30-:45 Chest-to-bar pull-ups in less than 1:00; 1-3 sets per round Push-ups in :30-:45 Push the pace on the bike and push-ups STRETCHING: 1:00 Spiderman/side 1:00 foam roll lats/arm
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