WOD
 | Fri, Dec 12 2025 |  |
 | 6:00pm Holiday Party |
 | Gymversary: Brandon(1) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (4 days ago) |
| CrossFit 20251212 | Other Results | ❄️ Blizzard of Burpees ❄️ |
CrossFit 20251212(Time) WARM-UP: 200m walk 2 sets: 5 push-ups to downward dog 10 banded pull-aparts 10 banded pass-throughs 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row or bike. Perform straight through on one machine OR switch after 60 seconds of work. 2 sets: 5 elbow-to-instep/leg 5-10 single-leg toe touches/leg 5 med-ball shoulder presses 5 med-ball front squats 5 wall-ball shots WOD MOVEMENT REVIEW & WARM-UP: Muscle ups WOD: 9 rounds for time Rx: STIMULUS 8:00-12:00 2 ring muscle-ups 15 wall-balls (20/14) MODIFICATIONS: -Ring muscle-ups, modify movement, e.g., 3 low-ring transitions or 3 ring rows + 3 foot-assisted ring dips -Wall-balls, modify weight, height, and/or reps STIMULUS NOTES: Time cap 14:00 Ring muscle-ups less than :30 Wall-balls in 1-2 sets ACCESSORY + STRETCHING: 3 sets: 15 dumbbell bench presses 2 sets: :30 Samson lunge/side :30 upward-facing dog
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