WOD

Mon, Dec 29 2025

Coach J

Heavy Day Today!!!

Today we're focused on building hip and glute strength by working up to a heavy set of step back lunges. It's been a while since we've attempted this one, so be prepared to challenge yourself and work to something heavy based on how you're feeling today.

Before that, we'll also spend a brief moment testing your double under skills.

Coming soon... 2026 Committed Club! How committed to your health and fitness were you in 2025? How committed will you be in 2026? We'll be offering incentives this coming year to folks who commit to the process. Consistency and discipline will get you there. Sign up. Show up. Realize gains. More info forthcoming!

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

CrossFit 20251229

CrossFit 20231231

Max Double-Unders

Upper body strength 20251229

❄️ Blizzard of Burpees ❄️

CrossFit 20251229

(No Results Tracked)
WARM-UP:
200m walk
:30 single-unders
5 forward lunges/leg
:15 single-leg single-under/side
5 Samson stretch lunges/leg
:30 backward single-unders
5 lateral lunges/leg
:30 single-single-double-unders
5 consecutive jumping lunges/leg

SKILL: 1 set for max reps:
Max unbroken double-unders
or
2:00 max double-unders

WOD MOVEMENT REVIEW & WARM-UP: On an 8:00 clock:
3 front-rack reverse lunges/leg
– Rest 1:00-1:30 between sets
– Build to working load

HEAVY DAY! WOD: 7 sets for load
Rx:
6 alternating front-rack reverse lunges

– Lift once every 3:00
– Take the bar from the rack

MODIFICATIONS:
-Limit loading as needed to ensure a neutral spine, full range of motion, and knee in line with toes
-Substitute back-rack lunges or dumbbell variations as needed to work around limitations

STIMULUS NOTES:
Heavy front-rack reverse lunge day
Build to a heavy set of 3 lunges; 3 lunges on one leg and then 3 on the other

STRETCHING: 2 sets:
:30 frog stretch
:30 couch stretch/leg