WOD

Fri, Dec 5 2025

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

Coach J

Today 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! 🌞

Looking forward to seeing everyone there! 💪

Also note: our Holiday Party is one week away🎄and our 12 WODs of Christmas begins Monday. I can't wait to see all the great workouts for it! 🎅

Help Wanted: We still have a a few days of Christmas available. Reach out to me and I'll get you set up with one. 👍

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

1^st	24:34 Rx	Holly Fri, Dec 5, 2025
2^nd	26:02 Rx	Coach B Fri, Dec 5, 2025
3^rd	24:23	Kelly Fri, Dec 5, 2025
1^st	27:34 Rx	Josh Fri, Dec 5, 2025
2^nd	23:34	Phil Fri, Dec 5, 2025
3^rd	23:50	Patrick Fri, Dec 5, 2025

Holly	24:34 Rx
Coach B	26:02 Rx
Josh	27:34 Rx
Phil	23:34	M
Patrick	23:50	M
Kelly	24:23	M
Robert	27:52	M