WOD

Tue, Sep 9 2025

Fri, Dec 12, 2025 at 6:00pm Holiday Party
Coach B

Today’s workout is a twist on a heavy day. We have a bro sesh of bench presses and then some cardio with a run. The goal is to lift a heavy load in each set relative to your capacity, but also to run quickly. We have 5 rounds for you so you may want to wear your running shoes! 👟



Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)
CrossFit 20250909Gymnastics Class 2025 0909Fruits and Veggies!

CrossFit 20250909


(Weight)
WARM-UP:
200m walk
20 mountain climbers
20 alternating plank shoulder taps
20 jumping jacks
5 push-ups from knees
200m jog
20 mountain climbers with flat foot
20 alternating plank to elbows
20 high skips
5 push-ups
200m jog

WOD MOVEMENT REVIEW & WARM-UP:
Bench press

4 sets:
3 bench presses
– Rest 1:00 between sets, alternating sets with partner(s)
– Build to starting workout load

WOD: Every 5:00 x 5 rounds
Rx:
STIMULUS
3 bench presses
400m run
– Rest the remainder of the interval
– Score the load and time for each round

MODIFICATIONS:
-Bench presses, choose a weight that is heavy and aligns with technique
-Run, modify distance to complete in 2:15 or less

STIMULUS NOTES:
Heavy day with a twist
Quick transitions from bench press to run
Each run in 2:15 or less
Run efforts should be fast, but not all-out sprints

STRETCHING:
1:00 pec stretch
1:00 foam roll calves
1:00 foam roll hamstrings

100% 0%

1st95 RxTracy L Tue, Sep 9, 2025
Holly Tue, Sep 9, 2025
2nd85 RxNatalie Tue, Sep 9, 2025
3rd90 Julie A Tue, Sep 9, 2025
Chloe Tue, Sep 9, 2025
1st225 RxNick Tue, Sep 9, 2025
2nd115 RxCoach C Tue, Sep 9, 2025
Aaron D Tue, Sep 9, 2025
Jose B Tue, Sep 9, 2025
3rd225 Kyle Tue, Sep 9, 2025

Nick225 Rx
2:15 run
Jose B115 Rx
2:39
Aaron D115 Rx
2:10
Coach C115 Rx
Injury
Holly95 Rx
2:15 row
Tracy L95 Rx
1:52 bike
Natalie85 Rx
2:20
Kyle225
1 round
Carlos135
2:39 row
Chloe90
2:30 4@400m
Julie A90
2:06 300m
Megan L60
2:08 300m
Kelly45
2:07 300m
775-848-8935
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Sparks, NV 89434 (view larger map)