WOD
 | Mon, Sep 1 2025 |  |
 Coach J
Welcome to September, and Happy Labor Day!
As we start a new month, we'll be focusing on benchmark workouts. Get ready to experience fan favorites such as Fran, Annie and Cindy.
Today's workout will help prep for the benchmarks with a low skill conditioning workout. Today is a simple three round couplet of running and DB snatches. You should expect to attack the first round, pace the second round, and take some chances with the third round.
We'll also mix in some hip flexor and core work.
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| CrossFit 20250901 | Upperbody Strength 20250901 |
CrossFit 20250901
(Time)
Welcome to September! This month we'll take on CrossFit benchmark workouts like Fran, Annie, and Cindy.
WARM-UP:
200m walk
2 sets:
10 Spiderman lunges
10 Samson lunges
10 Cossack squats
5 right-arm dumbbell push presses
Waiter walk (25 ft)
5 left-arm dumbbell push presses
Waiter walk (25 ft)
MOVEMENT REVIEW & WOD WARM-UP:
1 round:
200m run
15 dumbbell snatches
– Use workout weight
WOD: 3 rounds for time
Rx:
STIMULUS 13:00-20:00
800m run
30 alternating DB snatches (50/35)
MODIFICATIONS:
-Run, modify distance to complete in 5:00 or less
-Snatches, modify weight to complete in 1-3 sets in under 2:00 ea round then movement, e.g., hang snatches or cleans
STIMULUS NOTES:
13:00-20:00
Each run in 3:00-5:00
Snatches in 1:00-2:00 and 3 sets or less
Low-skill conditioning workout
COOL-DOWN & STRETCHING:
3 sets:
10-15 lying leg raises
:30 plank hold
1 set:
1:00 couch stretch/leg
1:00 calf stretch/leg
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| 1st | 17:25 | Amelia Mon, Sep 1, 2025 | | 2nd | 17:50 | Holly Mon, Sep 1, 2025 | | 3rd | 20:51 | Carmille Mon, Sep 1, 2025 | | 1st | 20:01 Rx | Edouard Mon, Sep 1, 2025 | | 2nd | 17:51 | Joe K Mon, Sep 1, 2025 | | 3rd | 19:24 | Brandon Mon, Sep 1, 2025 |
| Edouard | 20:01 Rx | | | Amelia | 17:25 | 25# | | Holly | 17:50 | scaled | | Joe K | 17:51 | scaled | | Brandon | 19:24 | 40# | | Megan L | 19:36 | M | | Coach C | 20:33 | M | | Carmille | 20:51 | M |
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Upperbody Strength 20250901
(Check In)
3 Rounds not for time
-30s on any erg.
-5 Push up
-5 V-up
-10 Alternating weighted arm circles (palm up on way up, palm down on way down)
-–Then–-
30s Each
-Cross body arm stretch
-Hang from pull up bar
–-Then–-
Build your first dumbbell shoulder press working weight using warmup reps of 3-2-1-1-1 or more reps.
Dumbbell shoulder press
-5 x 5 @ heaviest weight
*Rest 2-4 minutes.
Clang & Bang:
Buy in: 50 push ups
-then-
10-1 Double dumbell hammer curl
1-10 Double dumbbell behind the head tricep extension
-then-
Cash out: 2:00 deadhang
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| Derrick | Yes | | | Coach J | Yes | | | Jose B | Yes | | | Phil | Yes | | | Nicole | Yes | |
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