WOD

Thu, Dec 4 2025

Fri, Dec 12, 2025 at 6:00pm Holiday Party

Coach B

Today's WOD will give you the opportunity to practice rope-climbing and jump-rope skills. Plan on choosing an option for both movements that challenges you, but also allows you to hit the stimulus of the workout. The workout will start with a short run 🏃🏼‍♀️ and it should be paced so you may jump right into the rope climbs. Should be a fun one!

Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)

CrossFit 20251204

Squat Class 2025 1204

❄️ Blizzard of Burpees ❄️

CrossFit 20251204

(Rounds)
WARM-UP:
200m walk
2 sets:
1:00 run, row, or bike
10 arm swings across
10 alternating arm swings overhead
:20 jump rope
10 torso twists
10 alternating plank reach-throughs
:20 jump rope

WOD MOVEMENT REVIEW & WARM-UP:
Rope climb

WOD: AMRAP x 15mins
Rx:
STIMULUS 4-7 rounds
200m run
3 rope climbs (15/15 ft)
40 double-unders

MODIFICATIONS:
-Run, modify distance to complete in 1:15 or less
-Rope climbs, modify reps first, then height, then movement, e.g., roper lowers
-Du's, modify reps first then movement, e.g., timed attempts or single-unders

STIMULUS NOTES:
4-7 rounds
Run in 1:15 or less
Rope climbs in less than 1:30
Double-unders in under 1:00
Consistent run and jump rope pace
Maintain quick transitions between movements

ACCESSORY & STRETCHING:
Accumulate:
10 kettlebell Turkish get-ups/arm
– Switch arms as desired

1 set:
1:00 forearm stretch/arm
1:00 calf stretch/leg

1^st	5:01	Rosie Thu, Dec 4, 2025
2^nd	4:01	Amelia Thu, Dec 4, 2025
3^rd	5.03	Brittany Thu, Dec 4, 2025
1^st	4:01	Brandon Thu, Dec 4, 2025
2^nd	4	Brice Thu, Dec 4, 2025

Rosie	5:01	M
Amelia	4:01	M
Brandon	4:01	M
Brittany	5.03	M
Kelly	5	M
Carmille	5	M
Natalie	4.12	M
Brice	4	M