WOD
 | Sun, Dec 28 2025 |  |
 | 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! |
| Sun, Mar 8, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| CrossFit 20251228 | Pullup Program 20210518 | ❄️ Blizzard of Burpees ❄️ |
CrossFit 20251228(Calories) WARM-UP: 200m walk On a 6:00 clock: Partner A: Rows to 100m. For every meter partner A rows under or over 100m, BOTH partners must perform that many reps of a penalty movement. Partner B: As soon as partner A gets off the rower, partner B starts on their own 100m row. Penalty movements: False-grip ring rows Scap pull-ups Kip swings Jumping ring dips Inchworm + push-ups SKILL: 1 set: 3 ring dips 3 low-ring transitions 5 ring swings Every 2:00 x 4 sets: 1-5 muscle-ups – On the fourth set, perform as many unbroken reps as possible. Beginner: muscle-up transitions, pull-ups, ring rows Intermediate: ring muscle-up, low ring muscle-up, 5 chest-to-bar pull-ups Advanced: 5 ring muscle-ups WOD MOVEMENT REVIEW & WARM-UP: 3 sets x :30 row Rest :30 between sets. Increase pacing each set to a sustainable but fast pace WOD: Rx: STIMULUS 200+ total calories EMOTM x 5mins: :35 max-cal row EMOTM x 5mins: :40 max-cal row EMOTM x 5mins: :45 max-cal row EMOTM x 5mins: :50 max-cal row MODIFICATIONS: Today’s workout is self-scalable. If you're out of breath or need a break, simply slow down or rest for a round. Newer athletes find paces that allow to keep moving without wiping out. STIMULUS NOTES: Interval rowing workout Score is total calories rowed across the 20:00 200+ total calories Advanced athletes push for over 300 calories Hold a higher-than-normal stroke rate STRETCHING: 1:00 sit and reach (right leg) 1:00 sit and reach (left leg) 1:00 sit and reach (straddle)
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