WOD
 | Wed, Sep 17 2025 |  |
 | Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach BAs part of our Benchmark month of workouts, this week we're programming the CrossFit Service Cup workouts. 🚑 🚒 🪖🎖 |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20250917 | Fruits and Veggies! |
CrossFit 20250917(Time, Rx2, Rx3) WARM-UP: 200m walk 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 10 single-leg toe touches/leg 20 walking lunge steps :30 mountain climbers 10 unweighted good mornings 20 box step-overs (20/20 in) :30 up-downs 5 double-dumbbell box step-overs (20/20 in) :30 burpees 5 double-dumbbell box step-overs (20/20 in) WOD MOVEMENT REVIEW & WARM-UP: 4 double-dumbbell box step-up overs (20/20 in) (50/35) 4 single-dumbbell dumbbell snatches (50/35) 24 double-unders – Use workout variations WOD: SERVICE CUP 3 6 rounds for time Rx: STIMULUS 15:00-20:00 (including rest) 8 double-DB box step-overs (20/20 in) (50/35) 12 single-DB snatches (50/35) 48 double-unders – Rest exactly 1:00 between rounds Time cap: 20:00 Rx2 8 double-DB box step-overs (20/20 in) (35/20) 12 single-DB snatches (35/20) 48 single-unders Rx3 8 single-DB box step-overs (12/20 in) (15/10) 12 single-DB snatches (15/10) 24 single-unders 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: 15:00-20:00 (including rest) Grippy triplet Dumbbells light-to-moderate STRETCHING: 1:00 foam roll quads 1:00 foam roll upper back 1:00 foam roll lats
|
|
|
