WOD

Tue, Sep 16 2025

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

As part of our Benchmark month of workouts, this week we're programming the CrossFit Service Cup workouts. 🚑 🚒 🪖🎖

The Service Cup is an online competition (similar to the Open) where service members and first responders can compete against each other.

Today will be grippy 🤛🏻 with a cal row and farmers carry for a total of 5-10 rounds in the 20:00 AMRAP. There's a little twist in the WOD today so be sure to sign up for either the 4:30 or 5:45 class!



Coach J

I like twists 😁



Coach B

Then this WOD is for you! 💪🏼



Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (7 days ago)
CrossFit 20250916Gymnastics Workout 2025 0916Fruits and Veggies!

CrossFit 20250916


(Rounds, Rx2, Rx3)
WRM-UP:
200m walk
3 sets:
20 jumping jacks
10 double-dumbbell deadlifts
50-foot single-arm dumbbell overhead carry/arm
10 double-dumbbell bent-over rows
10 single-dumbbell goblet squats

WOD MOVEMENT REVIEW & WARM-UP:
15 pulls on the rower (easy pace)
15 pulls on the rower (18-20 strokes-per-minute pace)
5 shuttle runs
15 pulls on the rower (22-24 strokes-per-minute pace)
5 shuttle runs
15 pulls on the rower (26-30+ strokes-per-minute pace)
5 shuttle runs

10/6-calorie row
3 50-foot double-dumbbell farmers carry (50/35)
– 25 feet out and 25 feet back

WOD: SERVICE CUP 2
AMRAP x 20mins
Rx:
STIMULUS 5-10+ rounds
20/16-cal row
Farmers carry (50 ft) (50/35)
– 25 ft out and 25 ft back, each 25-ft section counts as 1 rep
– Add 50 feet to the farmers carry each round

Rx2
20/16-cal row
50-foot farmers carry (35/20)

Rx3
10/8-cal row
Farmers carry (50 ft) (15/10)

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, adjust the workout as needed to match your abilities and achieve the desired effort.

STIMULUS NOTES:
5-10+ rounds
Aim to complete each row in :90 or less
Loading on the dumbbell farmer carry should be light-to-moderate and allow you to complete 50-ft segments unbroken

STRETCHING: 2 sets
:30 double-forearm stretch
1:00 seated pike stretch

0% 0%

1st6.19 RxTracy L Tue, Sep 16, 2025
2nd6.17 Rx2Amelia Tue, Sep 16, 2025
3rd8 Rx3Kelly Tue, Sep 16, 2025
1st8:08 RxEdouard Tue, Sep 16, 2025
2nd8.17 RxNick Tue, Sep 16, 2025
Joey P Tue, Sep 16, 2025
3rd6.25 RxCoach J Tue, Sep 16, 2025

Edouard8:08 Rx
53#
Joey P8.17 Rx
Nick8.17 Rx
53#
Coach J6.25 Rx
53#
Tracy L6.19 Rx
Derrick6.14 Rx
53#
Jose B6.04 Rx
Kyle5+ Rx
Amelia6.17 Rx2
25#
Kelly8 Rx3
15#
Rosie7.08 Rx3
15#
775-848-8935
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