WOD
 | Mon, Sep 1 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
| Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Fri, Feb 27, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 1, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
| Fri, Mar 6, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
 Coach JWelcome to September, and Happy Labor Day! |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| 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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