WOD

Wed, Apr 29

Mon, May 25, 2026 at 9:00am Memorial Murph & Pot Luck

Coach J

Today’s workout is a retest of the CrossFit benchmark, Andi. We last completed this workout in April of last year. Today you have an opportunity to test your fitness by seeing if you can improve your time!

Andi is a lightweight high volume barbell workout with reps intended to not fall below 10 at a time. Don’t take the light loads to mean that you can go Rx when you usually do not. It's a trap as high volume fatigue will set in.

If you have not done Andi before then today set a baseline for future retests. Happy Wednesday!

Coach J

Congratulations for 100 classes Nicole 💪

Coach B

Challenge accepted? 😆

CrossFit 20260429

ANDI

CrossFit 20260429

(No Results Tracked)
WARM-UP:
200m walk
2:00 bike, row, or run
15 PVC pass-throughs
15 PVC good mornings (wide stance)
5 elbow-to-instep/leg
15 counterbalance plate squats

2 sets:
5 shoulder presses
5 push presses
5 pause front squats
5 front squats
– Use an empty barbell

WOD MOVEMENT REVIEW & WARM-UP:
2 sets:
5 push presses
5 front squats
– Build to workout weight in the second set

BENCHMARK WOD 'ANDI': For time
Rx:
STIMULUS 20:00-25:00
100 hang power snatches (65/45)
100 push presses (65/45)
100 sumo deadlift high pulls (65/45)
100 front squats (65/45)

Rx2
70 hang power snatches (45/35)
70 push presses (45/35)
70 sumo deadlift high pulls (45/35)
70 front squats (45/35)

Rx3
50 hang power snatches (25/15)
50 push presses (25/15)
50 sumo deadlift high pulls (25/15)
50 front squats (25/15)

MODIFICATIONS:
-Reduce load so can complete large, 20-rep or higher, sets before resting
-Reduce reps further, if needed

STIMULUS NOTES:
20:00-25:00
Lightweight, high-rep, and fast-paced sets
Expect fatigue from the overall volume, not loading
Athletes should scale loading and volume as needed to finish each movement in 5:00-6:00

STRETCHING:
1:00 scorpion stretch/side
1:00 child’s pose stretch