WOD
 | Fri, Dec 5 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 JToday we've got a longer Chipper-style workout (I love chippers!) with a descending rep scheme (even better!). It starts and ends with a row, and includes several other kettlebell and bodyweight movements. A perfect way to close out the week! 🌞 |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (3 days ago) |
| CrossFit 20251205 | ❄️ Blizzard of Burpees ❄️ |
CrossFit 20251205(Time) WARM-UP: 200m walk 3 sets: 9/7-calorie row 5 up-downs 10 alternating Spiderman lunges 5 inchworms 10 hollow rocks WOD MOVEMENT REVIEW & WARM-UP: KB swing & hold lunges 1 set: 4 reverse lunges, unloaded 4 kettlebell goblet-hold lunges, light 6 kettlebell goblet-hold lunges, workout weight WOD: For time Rx: STIMULUS 23:00-28:00 80/65-cal row 70 sit-ups 60 KB swings (53/35) 50 KB goblet-hold lunges 40 burpees 30/20-cal row MODIFICATIONS: -Row, modify distance to complete the first effort in under 7:00 -Sit-ups, KB swings & lunges, burpees, modify to maintain larger sets and avoid getting stuck at any one station STIMULUS NOTES: Time cap 30:00 First row in 5:00-7:00 15-20 sit-ups per minute 15-20 kettlebell swings per minute; large sets Consistent pace on the burpees Final row in under 2:00 STRETCHING: 1:00 frog stretch 1:00 seated straddle stretch 1:00 seated butterfly stretch
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