WOD
 | Thu, Jan 22 |  |
 Coach BIt's Partner WOD Thursday at CFA! You and your partner will be working toward 7000 meters on a bike (or rower) with double-unders thrown in at the start and then every 2:00. You'll want to finish your jump rope in :30 or less to get max calories on the bike. This will definitely be a workout today! Coach JLet me just state, for the record, this stimulus is not attainable for mere mortals. Doing the math... you'd need to average a 1:25 500m pace for the entire 20 minutes to hit 7000 meters - and that's without factoring in the double unders! Assuming 30 seconds for double unders and transition time, the pace drops to a blazing 1:05 500m pace. Wha??? 🤯 Coach JMore reasonable might be a 4000m target. That said, work hard and do your best! 👍 Coach JNvm... I did the calculation for the rower. 😆 no problem on a bike!!! |
| Most Recent Benchmark: Snatch Max on Jan 24, 2026 (1 day ago) |
| CrossFit 20260122 | Squat Class 20260122 | 🎉Resolution reset 2026 🎉 |
CrossFit 20260122(Distance) WARM-UP: 200m walk 5 head circles, left 5 head circles, right 10 arm swings across 10 arm swings overhead 15 arm circles forward 15 arm circles backward 200m run, slow 20 torso twists 10 toe touches + reaches overhead 10 alternating over-the-fences 10 alternating Samson stretches 10 single-leg calf raises/leg 200m run (first half slow, second half fast) WOD MOVEMENT REVIEW & WARM-UP: :30 single-unders, partner 1 :30 bike, partner 2 :30 single-unders, partner 2 :30 bike, partner 1 :30 rest :30 single or double-unders, partner 1 :30 bike, partner 2 :30 single or double-unders, partner 2 :30 bike, partner 1 PARTNER WOD THURSDAY!: On a 20:00 clock Rx: STIMULUS 7000+ meters Bike for distance – Trade off as desired – Starting at :00 and again every 2:00, each partner performs 20 double-unders MODIFICATIONS: -Double-unders, modify reps first, e.g., 10, then movement, e.g., single-unders STIMULUS NOTES: 7000+ meters on the bike Quick transitions for sprint efforts ACCESSORY + STRETCHING: Accumulate: 30 single-leg unloaded deadlifts, right leg 30 single-leg unloaded deadlifts, left leg 1 set: :30 standing hamstring stretch/leg :30 elevated pigeon stretch/side
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