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!
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| 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
| 0% |  | |  | 0% |
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CrossFit 20231231
(Weight)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
:30 single-under
5 forward step lunges/leg
:15 single-leg single-underside
5 Samson stretch lunges/leg
:30 backward single-unders
5 lateral lunges/leg
:30 single-single-double
5 consecutive jumping lunges/leg
SKILL/STRENGTH: 1 set for max reps
Max unbroken double-unders
or
2:00 max double-unders
WOD: 7 sets for load
6 alternating front-rack reverse lunges
– 3 on each leg
INTENDED STIMULUS
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
Lift once every 3:00
Take the bar from the rack
STRETCHING: 2 sets
:30 frog stretch
:30 couch stretch/leg
| 0% | | | | 0% |
| 1st | 105 Rx | Cassy Mon, Dec 29, 2025 | | 2nd | 95 Rx | Amelia Mon, Dec 29, 2025 | | 3rd | 75 Rx | Carmille Mon, Dec 29, 2025 | | 1st | 205 Rx | Brandon Mon, Dec 29, 2025 | | 2nd | 115 Rx | Coach J Mon, Dec 29, 2025 |
| 1st | 105 Rx | Cassy Mon, Dec 29, 2025 | | 2nd | 95 Rx | Amelia Mon, Dec 29, 2025 | | 3rd | 75 Rx | Carmille Mon, Dec 29, 2025 | | 1st | 205 Rx | Brandon Mon, Dec 29, 2025 | | 2nd | 185 Rx | Coach C Sun, Dec 31, 2023 | | 3rd | 115 Rx | Coach J Mon, Dec 29, 2025 |
| Brandon | 205 Rx | | | Coach J | 115 Rx | | | Cassy | 105 Rx | | | Amelia | 95 Rx | | | Carmille | 75 Rx | | | Kelly | 20 | DB lunges |
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Max Double-Unders
(Reps, Rx2,  Cardio)
-Number of consecutive Double-Unders without stopping
Rx2 Single-unders
| 100% | | | | 0% |
Planned: Thu,Feb19,2026 Mon,Dec29,2025 Thu,Nov7,2024 Wed,Nov30,2022 Sat,Aug7,2021 Sat,Jun12,2021 Sat,May29,2021 Thu,Oct15,2020 Mon,Jan16,2017 Thu,Oct6,2016 Sun,Sep25,2016 Sun,May15,2016| 1st | 2 Rx | Cassy Mon, Dec 29, 2025 | | 2nd | 3 Rx2 | Amelia Mon, Dec 29, 2025
Kelly Mon, Dec 29, 2025 | | 3rd | 2 Rx2 | Carmille Mon, Dec 29, 2025 | | 1st | 15 Rx | Coach J Mon, Dec 29, 2025 | | 2nd | 11 Rx | Brandon Mon, Dec 29, 2025 |
| 1st | 81 Rx | Coach E Thu, Feb 19, 2026 | | 2nd | 62 Rx | Coach B Thu, Nov 7, 2024 | | 3rd | 55 Rx | Coach A Thu, Feb 19, 2026 | | 1st | 168 Rx | Coach J Thu, May 12, 2016 | | 2nd | 50 Rx | Josh Thu, Sep 29, 2022 | | 3rd | 49 Rx | Brandon Mon, Mar 9, 2026 |
| Coach J | 15 Rx | | | Brandon | 11 Rx | | | Cassy | 2 Rx | | | Kelly | 3 Rx2 | Single- single- double | | Amelia | 3 Rx2 | 8th Single- single- double | | Carmille | 2 Rx2 | 9th Single- double |
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Upper body strength 20251229
(Check In)
Warm-Up
200m walk
2 rounds:
-10 PVC pass-throughs
-10 PVC strict press
-10 Scap push-ups
-20s Hollow hold
—Then—
-8 empty bar strict press
-6 light
-4 moderate
⸻
Strict Press
-4 x 6 @ 67–70%
Rest 2:00
⸻
Accessory
Superset x 4 rounds:
-12 Seated DB strict press (light–moderate)
-15 Banded face pulls
⸻
Clang n Bang (loading light)
4 Rounds of:
-15 Barbell bicep curl
-15 Double dumbbell behind the head tricep extension
-15 Laying bicep curl
-15 Dumbbell tricep kickback
*Rest 1 min
⸻
Stretching:
-Child’s pose w/ side stretch
-Banded lat stretch
-1 min per side shoulder capsule stretch
| 0% | | | | 0% |
| Coach J | Yes | | | Joe K | Yes | | | Holly | Yes | | | Coach E | Yes | | | Robert | Yes | | | Phil | Yes | | | Nicole | Yes | | | Brice | Yes | |
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❄️ Blizzard of Burpees ❄️
Dec 1, 2025 - Dec 31, 2025 (31 Days) 
Happy December! ❄️
This month we have a burpee challenge! Our gift to you! 🎁
Complete a minimum of 5 burpees everyday, that’s it! Do your 5 (or 10…go crazy) and mark it off!
| Donna | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach E | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Cassy | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Robert | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Brandon | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach A | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Phil | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Nick | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Derrick | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Natalie | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach B | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach C | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Joey P | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 | | Coach J | 1 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 31 |
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