Mon, Dec 22, 2025 CrossFit
Strength
2 Push Press + 3 split jerk
Work up to a heavy load for the day
Strength
2 Push Press + 3 split jerk
Work up to a heavy load for the day
WOD
EMOM 20
1: 50-70 Double Unders
2: 14/11 cal bike
3: 25'-50' HS walk
4: 6-12 pistol squats
5: Rest
Int:
1: 30-50 Double Unders
2: 14/11 cal bike
3: 25' HS walk or :30 HS hold
4: 4-8 pistol squats, heels elevated
5: Rest
Scaled:
1: 50-70 Single Unders
2: 10/8 cal bike
3: :30 HS hold OR 50' bear crawl
4: 6-12 reverse lunges OR pistols to box
5: Rest
Today's EMOM session is aimed at practicing some gymnastics movements. If there is a skill you'd rather work on sub it in!
EMOM 20
1: 50-70 Double Unders
2: 14/11 cal bike
3: 25'-50' HS walk
4: 6-12 pistol squats
5: Rest
Int:
1: 30-50 Double Unders
2: 14/11 cal bike
3: 25' HS walk or :30 HS hold
4: 4-8 pistol squats, heels elevated
5: Rest
Scaled:
1: 50-70 Single Unders
2: 10/8 cal bike
3: :30 HS hold OR 50' bear crawl
4: 6-12 reverse lunges OR pistols to box
5: Rest
Today's EMOM session is aimed at practicing some gymnastics movements. If there is a skill you'd rather work on sub it in!
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Mon, Dec 22, 2025 CrossFit
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| M / F | Class | Athlete | Strengt... | WOD EMO... | ||||
| F | 9:30 AM | Kimbra | 80 | RX | ||||
| F | 5:00 PM | Jackie L | 145 | RX | ||||
| M | 5:00 PM | Dan B | 185 | RX | ||||
| M | 5:00 PM | Lo | 145 | RX | ||||
| F | 5:00 PM | Christine M | 60 | S | ||||
| M | 5:00 PM | Vicente | 75 | RX | ||||
| M | 5:00 PM | Tim | 195 | RX | ||||
| F | 9:30 AM | Dani | 90 | RX | ||||
| F | 9:30 AM | Julie | 95 | RX | ||||
| F | 12:00 PM | Cristina S | 95 | RX | 436 | S | ||
| M | 8:30 AM | Brendan F | 185 | RX | ||||
| F | 5:00 PM | Candice | 110 | RX | ||||