WOD

Sun, Dec 28 2025

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

1^st	200 Rx	Nicole Sun, Dec 28, 2025
2^nd	188 Rx	Coach E Sun, Dec 28, 2025
3^rd	178 Rx	Natalie Sun, Dec 28, 2025
1^st	317 Rx	Edouard Sun, Dec 28, 2025
2^nd	246 Rx	Coach J Sun, Dec 28, 2025

Edouard	317 Rx
Coach J	246 Rx
Nicole	200 Rx
Coach E	188 Rx
Natalie	178 Rx	Bike
Kelly	161 Rx
Kathleen	147 Rx	Bike