WOD
 | Thu, Dec 4 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! |
 Coach BToday'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: CrossFit Open 26.2 on Mar 8, 2026 (3 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
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