WOD

Thu, Aug 13

Coach B

More gymnastics today with Toes-2-Bars and Rope Climbs and a dash of biking!

Expect grip fatigue and the toes-to-bar and rope climb leg raise redundancy to make both of these movements more difficult than usual.

Find an bike pace that is moderate-to-hard on the first 2 rounds, and then sprint the final round to the finish.

Why do we practice gymnastic movements in CrossFit, you ask? To build fundamental body control, spatial awareness, and relative strength using only your body weight. 🤸🏼‍♂️🤸🏼‍♂️🤸🏼‍♂️🤸🏼‍♂️🤸🏼‍♂️🤸🏼‍♂️

Congrats on your 10 classes, Pat!!! 🎉💪🏻

CrossFit 20260813

Strength + Skill 2026 0813

CrossFit 20260813

(Time)
WARM-UP:
200m walk
2 sets:
1:15 Echo bike
:20 hollow hold
:20 Superman hold
:20 bar hang
10 single-leg toe touches/side

WOD MOVEMENT REVIEW & WARM-UP:
Toes-2-Bar + Rope climb

WOD: 3 rounds for time
Rx:
STIMULUS 12:00-18:00
30 toes-to-bars
3 rope climbs
30/24-cal Echo bike (Air bike 38/30)

MODIFICATIONS:
-Toes-to-bar, modify reps first, e.g., 20, 10 then movement e.g., knees-to-chest, hanging knee raise
-Rope climb, modify reps, e.g, 2, 1 then height or movement, e.g., rope lowers
-Echo bike, modify calories e.g., 24/18, 18/12

STIMULUS NOTES:
Time cap 20:00
Each movement in 2:00 or faster
Grippy workout with some movement function interference

STRETCHING:
1:00 child’s pose
1:00 Cobra stretch

1^st	14:57	Coach E Thu, Aug 13, 2026
2^nd	16:30	Karen Thu, Aug 13, 2026
3^rd	16:38	Patricia Thu, Aug 13, 2026
1^st	15:54	Kyle Thu, Aug 13, 2026
2^nd	17:00	Juan Thu, Aug 13, 2026
3^rd	17:04	Coach J Thu, Aug 13, 2026

Coach E	14:57	20-2-15
Kyle	15:54	T2B
Karen	16:30	Toes2somewhere
Patricia	16:38	15/3/30
Rosie	16:48	M
Juan	17:00	M
Coach J	17:04	30/25/25 T2B, 25 cals
Kathleen	17:09	M
Natalie	17:23	Toes2somewhere/2 climbs
Brice	18:00	M