WOD

Mon, Sep 15 2025

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CrossFit 20250915Upper body Strength 20250915Fruits and Veggies!

CrossFit 20250915


(Time, Rx2, Rx3)
WARM-UP:
200m walk
2 sets:
5 plank to downward dog
10 banded pull-aparts
10 banded pass-throughs

1:00 row, bike, or shuttle run (easy pace)
10 alternating scorpion stretches
:30 plank hip taps (same side)
1:00 row, bike, or shuttle run (moderate pace)
10 knee push-ups
:30 alternating plank shoulder taps (from the knees if needed)
1:00 row, bike, or shuttle run (fast pace)
10 single-arm dumbbell shoulder presses/arm
10 alternating reverse lunges
1:00 row, bike, or shuttle run (fast pace)
:30 single-arm dumbbell overhead hold/arm
10 air squats

WOD MOVEMENT REVIEW & WARM-UP:
2-3 sets:
7 thrusters
– Increase the loading in each set

1 set:
7 thrusters
7 lateral burpees over the barbell
– Use workout variations

WOD: SERVICE CUP 1
21-15-9-9 reps for time
Rx:
STIMULUS: 3:00-10:00
Thrusters (95/65)
Lateral burpees over the bar

Rx2
Thrusters (65/45)
Lateral burpees over the bar

Rx3
15-9-9 reps for time:
Thrusters (45/35)
Lateral burpee step-over the bar

MODIFICATIONS:
If you are signed up for the Service Cup, choose between the Rx’d or Intermediate (scaled) options. If you are not signed up, scale the workout as needed to fit your needs, capacity, and hit the intended stimulus of the effort.

STIMULUS NOTES:
3:00-10:00
Sprint-style effort with conflicting movement functions (push of the thruster and the push of the burpee)
Loading on the barbell should be relatively light
Complete each set of thrusters in 3 sets or less

STRETCHING:
1:00 couch stretch/leg

100% 0%

1st11:00 Rx2Holly Mon, Sep 15, 2025
2nd13:24 Rx2Nicole B Mon, Sep 15, 2025
3rd12:20 Rosie Mon, Sep 15, 2025
1st8:45 Rx2Brandon Mon, Sep 15, 2025
2nd12:00 Rx2Josh Mon, Sep 15, 2025
3rd9:24 Rx3Kyle Mon, Sep 15, 2025

Brandon8:45 Rx2
75#
Holly11:00 Rx2
Josh12:00 Rx2
75#
Nicole B13:24 Rx2
55#
Cassy6:30 Rx3
Joe S6:30 Rx3
Kyle9:24 Rx3
95# 21-15-5
Robert13:07 Rx3
21-15-9-9
Katie S9:00
15# 15-9-9
Rosie12:20
25# 15-9-9
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)