Wednesday December 24, 2025

Warmup

2:00 bike/row

2 rounds:

10 air squats

:30 plank

10 kip swings

Mobility

Downward dog :30

Thread the needle :30/side

Skill/Strength

PR any squat

Pick any squat variation and PR it, full send.  Doesn’t have to be a one rep – go for a 3 rep, 5 rep, 10 rep, 20 rep, whatever feels best. 

WOD

Fran

Thrusters (95/65)

Pullups

21/15/9

F:  lighter barbell/double dumbbells/wallballs; ring rows 30/20/10

Or…

CrossFit Open 15.5

Cal Row

Thrusters (95/65)

27/21/15/9

F:  double dumbbells or wallballs

Then (optional)…

Flight Simulator

For time:

Unbroken Double Unders

5/10/15/20/25/30/35/40/45/50/45/40/35/30/25/20/15/10/5

Perform 5 unbroken DU.  Stop.  Perform 10 unbroken DU.  Stop.  Etc.

You and the rope must stop moving before starting the next set.  You may rest before starting the next set, but the clock is running.  If a set is broken, you must return to the start of that set.  For instance, if you get tripped up at 38 on the round of 40, you must begin the set of 40 all over again.

Modify by reducing reps to 10/20/30/40/50/40/30/20/10, and/or by doing unbroken single unders.

Or…

Annie

For time:

Double Unders

Situps

50/40/30/20/10

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Class at 530am.  Open gym from 9am-11am.  Merry Christmas from BHCF!