WOD
 | Thu, Sep 18 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 BToday is the fourth and final workout of the 2025 CrossFit Service Cup. |
| Most Recent Benchmark: Max Height Box Jump on Mar 12, 2026 (1 day ago) |
| CrossFit 20250918 | Squat Class 2025 0918 | Other Results | Fruits and Veggies! |
CrossFit 20250918(Reps, Rx2, Rx3) WARM-UP: 200m walk 6 alternating Spiderman stretches 10 alternating hamstring scoop stretches 20 banded side steps (moving right) 20 banded side steps (moving left) 3 sets: Row or bike :30 easy pace :20 moderate pace :10 fast pace 10 air squats 5 hanging knee raises 10 kip swings 10 air squats 10 knees-to-chest 10 air squats 10 toes-to-bars WOD MOVEMENT REVIEW & WARM-UP: 3 sets: 3 hang clean and jerks 5 back squats 3 sets: 1-2 cleans WOD: SERVICE CUP 4 AMRAP x 10mins Rx: STIMULUS 120-240+ reps 5 hang clean and jerks (115/80) 10 back squats 15 toes-to-bars Then, On a 5:00 clock: Find a 1-rep-max clean Rx2 5 hang clean and jerks (85/60) 10 back squats 15 hanging knee raises Rx3 5 hang clean and jerks (45/35) 10 air squats 15 sit-ups 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: 120-240+ reps Loading should be light to moderate Aim to complete the hang clean and jerks and back squats unbroken You may use a rack for the back squat Perform the toes-to-bars in 3 sets or less Aim to attempt at least 3 lifts within the 5:00 clock STRETCHING: 2 sets :30 cobra stretch :30 elbow-to-instep/side
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