WOD
 | Wed, Dec 24 2025 |  |
 Coach JMerry Fitness... er, Christmas y'all 🎄 |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20251223 | The 12 Days of Christmas | CrossFit Open 23.1 | ❄️ Blizzard of Burpees ❄️ |
CrossFit 20251223(No Results Tracked) WARM-UP: 200m walk On a 6:00 clock: 10 PVC pass-throughs 5 med-ball ground-to-overheads 5 med-ball thrusters (reach for the lockout) 3-5 false-grip ring rows 3-5 low-ring muscle-up transitions WOD MOVEMENT REVIEW & WARM-UP: 2 sets: 5 kip swings 5 wall-balls 2 sets: 5 kipping knee raises 5 wall-balls 1 set: 5 toes-to-bars 5 wall-balls 3 sets: 3 touch-and-go + 3 single cleans – Increase load each set CROSSFIT OPEN 23.1 WOD: AMRAP x 14mins - 60 Cal Row - 50 Toes-2-Bar - 40 Wall Balls - 30 Cleans - 20 Muscle-ups Rx+ (age 16-54) - 20/14 WB to 10/9 target, 135/95 cleans Rx (masters) - 20/10 WB to 9/9 target, 115/65 cleans Rx2 (scaled) - 14/10 WB to 10/9 target, hanging knee raises, 95/65 cleans, chin-over-bar pullups Rx3 (masters scaled) - 14/10 WB to 8/8 target, situps, 65/45 cleans, jumping C2B pullups Teens (age 14-15) - 14/10 WB to 10/9 target, 95/65 cleans Scaled Teens - 14/10 WB to 8/8 target, situps, 65/45 cleans, jumping C2B pullups Foundations - 60 strokes on rower, situps, 10/6 WB to 10/9 target, 45/35 cleans, pushups STIMULUS NOTES: Make it to the cleans Advanced athletes finish one round Break toes-to-bars, wall-ball shots, and cleans into manageable sets to keep moving with small breaks Default to power cleans unless a squat clean is necessary to complete the lift STRETCHING: 2 sets: :30 couch stretch/side :30 doorway pec stretch/side
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