WOD
 | Mon, Sep 22 2025 |  |
| CrossFit 20250922 | 1 Mile Run | Strict Press 3 Rep Max | Upper body strength 20250922 | Other Results | Fruits and Veggies! |
CrossFit 20250922
(Weight)
WARM-UP:
200m walk
2 sets:
High knees
Butt kickers
Toy soldiers
:20 bar hang + 5 kip swings
Single-arm kettlebell or dumbbell overhead carry, each side
2 x shttle runs
– Each distance is 25 ft down and back
WOD MOVEMENT REVIEW & WARM-UP:
Every 2:00 for 3 sets
3 shoulder presses
– Build to starting load
WOD: On a 17:00 clock:
Rx:
For time:
1600m run
In the time remaining:
Find a 3-rep-max shoulder press
MODIFICATIONS:
-Run, modify distance to complete in 10:00 or under
– If you have the desire to complete the full mile and will last longer than 10:00, go for it
STIMULUS NOTES:
Run effort in under 10:00
At least 3 attempts on the shoulder press
Two-part workout with a hard conditioning test followed by an upper-body pressing test in a fatigued state
STRENGTH & STRETCHING:
Every 2:30 x 3 sets:
:30 max-rep dumbbell bench presses
– Use a challenging load for :30 seconds of continuous movement
2 sets:
:30 doorway pec stretch/side
:30 standing calf stretch/side
| 100% |  | |  | 0% |
| 1st | 85 Rx | Erandi A Mon, Sep 22, 2025 | | 2nd | 70 Rx | Holly Mon, Sep 22, 2025 | | 1st | 175 Rx | Kyle Mon, Sep 22, 2025 | | 2nd | 145 Rx | Josh Mon, Sep 22, 2025 | | 3rd | 135 Rx | Coach C Mon, Sep 22, 2025 |
| Kyle | 175 Rx | | | Josh | 145 Rx | | | Coach C | 135 Rx | | | Derrick | 115 Rx | | | Robert | 95 Rx | | | Jose B | 95 Rx | | | Erandi A | 85 Rx | | | Holly | 70 Rx | | | Cassy | 63 Rx | | | Joe K | 205 | Front squat |
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1 Mile Run
(Time,  Cardio)
Run 1 mile for time
| 100% | | | | 0% |
Planned: Mon,Sep14,2026 Mon,Sep22,2025 Thu,Aug31,2023 Wed,Apr20,2022 Sat,Jan15,2022 Thu,Oct28,2021 Mon,Jul27,2020 Mon,Jul13,2020 Sun,Mar31,2019 Wed,May1,2013| 1st | 8:38 Rx | Holly Mon, Sep 22, 2025 | | 2nd | 9:23 Rx | Erandi A Mon, Sep 22, 2025 | | 1st | 7:42 Rx | Joe K Mon, Sep 22, 2025 | | 2nd | 7:45 Rx | Robert Mon, Sep 22, 2025 | | 3rd | 7:56 Rx | Kyle Mon, Sep 22, 2025 |
| 1st | 145 Rx | Nicole B Mon, Sep 14, 2026 | | 2nd | 7:24 Rx | Coach E Wed, Apr 20, 2022 | | 3rd | 7:52 Rx | Amelia Mon, Sep 14, 2026 | | 1st | 6:00 Rx | Coach J Wed, May 1, 2013 | | 2nd | 7:42 Rx | Joe K Mon, Sep 22, 2025 | | 3rd | 7:45 Rx | Robert Mon, Sep 22, 2025 |
| Joe K | 7:42 Rx | 2nd | | Robert | 7:45 Rx | 3rd | | Kyle | 7:56 Rx | 4th | | Jose B | 8:36 Rx | 6th | | Holly | 8:38 Rx | 5th | | Josh | 9:05 Rx | 8th | | Erandi A | 9:23 Rx | 6th | | Cassy | 9:26 Rx | | | Coach C | 9:52 Rx | 9th | | Derrick | 12:04 Rx | 12th |
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Strict Press 3 Rep Max
(Weight, 3 Rep Max)
3 rep max strict press
| 100% | | | | 0% |
| 1st | 85 Rx | Erandi A Mon, Sep 22, 2025 | | 2nd | 75 Rx | Holly Mon, Sep 22, 2025 | | 1st | 175 Rx | Kyle Mon, Sep 22, 2025 | | 2nd | 145 Rx | Josh Mon, Sep 22, 2025 | | 3rd | 135 Rx | Coach C Mon, Sep 22, 2025 |
| Kyle | 175 Rx | 1st | | Josh | 145 Rx | 2nd | | Coach C | 135 Rx | 3rd | | Derrick | 115 Rx | 4th | | Robert | 95 Rx | 5th | | Jose B | 95 Rx | 5th | | Erandi A | 85 Rx | 1st | | Holly | 75 Rx | 2nd | | Cassy | 63 Rx | |
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Upper body strength 20250922
(Time)
For 5-7 minutes
30s Easy bike
10 Mountain climber
7 Push up
10 Alternating single leg glute bridge
–Then–
For 30-45s
Banded up and over
Bottom of the dip hold
–Then–
Spend 5-8 minutes building up to your first set of narrow grip bench press using reps of 5-3-1-1-1-1 or more reps if needed.
Strength
A.
Close grip bench press
4 x 1 @ heaviest weight
*Rest 2-3 min between sets
B.
Close grip bench press
4 x 1 @ 85-95% of weight lifted in part A.
*Rest 2-3 min between sets
Notes: For the narrow grip or close grip bench press we want the inside of the hand to be in line with the inside of the shoulder when gripping the barbell.
This grip helps us isolate the triceps muscle as we improve our overall bench press.
The same rules apply. Keep your butt on the bench, do not bounce the bar off your chest and achieve full lockout at the top of each rep!
Clang & Bang:
8 rounds of each movement, 20s on:20s off for max reps
-Empty BB Bench Press
-Seated DB bicep curl @ 20#
-DB fly @ 15#
-Banded bicep curl
| 100% | | | | 0% |
| Derrick | 286 Rx | | | Jose B | 290 Rx | | | Aaron D | 298 | scaled | | Phil | 386 | #10 | | Coach J | 408 | 12# |
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Fruits and Veggies!
Sep 2, 2025 - Sep 30, 2025 (29 Days) 
This month, we’re leveling up not just in the gym with benchmarks but also in the kitchen.
The goal: eat at least 3 servings of fruits & vegetables every single day. Pairing smart nutrition with hard training = better recovery, performance, and GAINS 💪🏽
1. Daily Goal: Eat 3 servings of fruits & veggies (a serving = 1 cup raw veggies, ½ cup cooked veggies, or 1 medium fruit).
2. Tracking: Mark off your daily check right here!
3. Consistency Wins: Complete all 30 days and earn bragging rights, a gym shout-out, and maybe a fun prize!
| Coach J | 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Coach C | 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Coach E | 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Tracy L | 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Derrick | 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Erandi A | 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Rosie | 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Nick | 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 | | Jose B | 2 3 4 5 6 7 8 9 10 11 12 13 14 15 16 17 18 19 20 21 22 23 24 25 26 27 28 29 30 |
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