WOD
 | Mon, Aug 3 |  |
 Coach J
Today’s workout is a spin on the classic benchmark workout, Nancy, with longer run efforts and heavier loading.
Following the workout, stick around for a skill work focused after party and some stretching.
Community Cup starts Friday. Have you signed up yet?
|
 | Gymversary: Edie(1) |
| Welcome: Karen |
| CrossFit 20260803 | Upperbody Strength 20260803 |
CrossFit 20260803
(Time)
Welcome to August! We’ll focus on gymnastics skills throughout August.
Expect to see efforts and skill work that incorporate bodyweight movements, and a broader focus on moving through space more efficiently. You can also look forward to seeing the Community Cup workouts.
WARM-UP:
200m walk
10 PVC pass-throughs
2 x :20 figure-4 hold/leg
200m run, slow
10 PVC good mornings
2 x 10-foot pulls/leg
200m run, faster
10 PVC hang muscle snatches
2 x 5 running pulls in place/leg
WOD MOVEMENT REVIEW & WARM-UP:
Every 2:00 for 4 rounds:
1 power snatch + 2 overhead squats
– Build in load
WOD: 3 rounds for time
Rx:
STIMULUS 14:00-19:00
800m run
15 overhead squats (155/105)
MODIFICATIONS:
-Run, modify distance, e.g., 600, 400 (2000m C2 bike, 2500m Echo bike, 1000 row)
-Overhead squats, modify weight first to complete 5+ reps at a time then reps, e.g., 10
STIMULUS NOTES:
Time cap 21:00
Push the run; each effort in 4:00-4:30
Overhead squats in 1:30 or less; 5+ reps at a time with no more than :15 breaks
STRETCHING:
1:00 banded shoulder stretch/arm
1:00 coach stretch/leg
| 0% |  | |  | 0% |
| 1st | 16:07 | Carmille Mon, Aug 3, 2026 | | 2nd | 17:03 | Karen Mon, Aug 3, 2026 | | 3rd | 17:52 | Amelia Mon, Aug 3, 2026 | | 1st | 16:40 | Coach C Mon, Aug 3, 2026 | | 2nd | 18:39 | Brice Mon, Aug 3, 2026 | | 3rd | 18:50 | Josh Mon, Aug 3, 2026 |
| Carmille | 16:07 | M | | Coach C | 16:40 | M | | Karen | 17:03 | 75# | | Amelia | 17:52 | M | | Patricia | 18:10 | M | | Brice | 18:39 | 600m 65# | | Josh | 18:50 | 65/45 | | Kyle | 20:33 | 75# |
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Upperbody Strength 20260803
(Time)
Warmup:
For 5-7 minutes
-30s Easy row
-10 Mountain climber
-7 Push up
-7 Ring row
–Then–
For 30-45s
-Wrist stretch in both directions
-Box front rack stretch
-Doorway chest stretch
-Bottom of the dip hold
Movement review, warm up, and set up.
Clang & Bang:
3 Rounds
-8 Bench press 55% 1rm
-8 Seated bent over double dumbbell lateral raise 15-40lbs
--THEN--
100 Push ups
--THEN--
3 Rounds
-8 Dumbbell pull over 25-60lbs
-8 Double dumbbell bent over row 25-60lbs
--THEN--
50 Strict pull-ups
--THEN--
3 Rounds
-8 Alternating dumbbell supinated front raise (each arm) 15-40lbs
-8 Supinated bent-over barbell row 35-115lbs
**Perform the strict pull ups with the lightest weight band you can use to get at least 3 unbroken reps per set. You can swap out bands as needed.**
| 0% | | | | 0% |
| 1st | 25:15 | Holly Mon, Aug 3, 2026 | | 2nd | 29:39 | Kathleen Mon, Aug 3, 2026 | | 1st | 28:33 | Coach J Mon, Aug 3, 2026 | | 2nd | 29:34 | Phil Mon, Aug 3, 2026 | | 3rd | 30:58 | Brice Mon, Aug 3, 2026 |
| Holly | 25:15 | Knee pushups, double green band | | Coach J | 28:33 | scaled | | Phil | 29:34 | scaled | | Kathleen | 29:39 | scaled | | Brice | 30:58 | scaled |
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