Friday, December 19
“According to physics, bumblebees can’t fly, but nobody ever explained physics to bumblebees, so they fly around anyway.”
― Ben Bergeron
Announcements:
“12 Days of Christmas” WOD Saturday, Dec. 20. This is a yearly tradition for us. If you’d like, wear your holiday attire, bring any holiday snacks or drinks to share, etc. We’ll have holiday music and a “fun” WOD to throw down on together.
If you are looking for a thorough and effective review of many of the basic movements we often work in CrossFit, I highly recommend taking the 2026 CrossFit Open Judges Course. It’s all online, affordable ($10), and you can move through it at your own pace. I just completed the course and highly recommend it for our members!
Warm-up (NTE 10’)
2 Rounds, not for time, of:
2 minutes of jogging, biking or rowing
25 Jumping Jacks
10 sit-ups
8 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better)
1 Turkish get-up, right-arm (light load recommended)
1 Turkish get-up, left-arm (light load recommended)
8 knee push-ups
10-20 seconds of handstand hold against the wall, or with feet on a box in plank/pike position
6 shoulder taps (3 per side) against the wall, or with feet on a box in plank/pike position
Accessory
After WOD, if time:
Each for time:
Row: 3x 300 m
Rest 2 mins between efforts.
WOD
5 rounds for time of:
Run, 800 m
30 V-ups
Handstand Walk, 10 m
Athlete Instructions
For time, or not.
Other Equipment Conversions
Replace each 800m of running with 2400m on the Echo Bike, 1000m on the Concept 2 rower
Possible Handstand Walk modifications are below, of varying difficulty:
3 shoulder taps per 1 meter of handstand walking.
1 wall walk per 3-5m of handstand walking.
45 seconds of handstand walk attempts per 10m of HSW.
1 shoulder tap per 1 meter of handstand walking.
1 lap around box in pike/plank position (see video) per every 5m of handstand walking.
Goals
Super Fitness Robot time / rounds:
31:00 or less
More Likely time / rounds: (consider scaling if this seems unrealistic)
41:00
Movement Demos
Cool Down
Cobra Stretch - abs
1-2 minutes
Chest & Pec, hands behind
Hold 1-2 minutes.