Stamina Wednesday!

March 4, 2020

A memorial WOD for Stamina Wednesday!


Wednesday March 4, 2020


CrossFit (6am/7am/9am/12:15pm/5:30pm/6:30pm/7:30pm)



2 minutes of cardio, then grab a KB and perform 2 rounds of:

10 Russian Hand-to-hand swings

10 Goblet Squats

10 Windmills

10 Torso Twists

10 Reverse Scorptions (round 1) / Can openers (round 2)





8 Handstand Push-Ups

8 Air Squats

8 Toes-to-Bars

8 Push Jerks 95/135

8 Deadlifts 95/135

8 Jump Lunges

8 Box Jumps 20/24

80 meter Run

Time Cap: 40 minutes


Background: This memorial workout is dedicated to Maggie Jones who died in a tragic accident on July 31, 2017, eight days before her 9th birthday. Maggie was born on August 8, 2008.


This workout was designed by Coach Kate of Pilchuck CrossFit (Arlington, WA, USA). Maggie was one of the preschool gymnastics classes where Coach Kate was coaching. She was the only girl in a class with 5 other boys, and at 3 years old, she was the youngest one in the class by a year. This is typically problematic due to the age difference, and boys were a bit rowdier. Coach Kate's worries were short-lived as Maggie pushed her way to the front of the line because as she said "boys were too slow, and they smell weird." Coach Kate knew Maggie would hold her own.


Coach Kate trained Maggie for 4 years. Maggie was always pushing beyond her limits, she never gave up, and even when she was dead last - she gave it all. Coach Kate taught Maggie to do her first handstand, cartwheel, forward roll, pull-ups and glide kip, and with each new skill she would jump around with excitement, and constantly ask "What's next?" Maggie was one of the extra special kids that stay in her heart over 20 years of Coach Kate's career. In fact, she was the original Sparkle Pony.


The workout is 8 rounds with 8 movements with 8 reps each because Maggie will be forever 8. Eight was her favorite number and to honor her, at her memorial, her family turned the 8 into infinity so she could live to infinity in their hearts.


Post-WOD: Accumulate those handstand walks for our challenge of the month!



On-Ramp (7:30pm)




Please reload

Featured Posts

Tuesday's WODs plus ZOOM with Nina at 6pm!

April 6, 2020

Please reload

Recent Posts
Please reload