WOD
 | Mon, Aug 10 |  |
 Coach J
Today we have a twist on the Hero workout DT. This version incorporates dumbbells and a spicy box jump-over addition, and built-in rest after each set.
Today's stimulus is to perform each round in about 2 mins. Your goal is to try to hang on those dumbbells for all reps, each set.
We'll be working on high box jumps before the workout.
Congratulations to everyone who did the first Community Cup workout this weekend. 🏆
The next Cup workout will be the CrossFit total. đź’Ş
If you missed it, it's not too late to sign up! Join the fun!!!
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| CrossFit 20260810 | Upperbody Strength 20260810 | Other Results |
CrossFit 20260810
(Time)
WARM-UP:
200m walk
:30 jumping jacks
10 dumbbell Romanian deadlifts
10 dumbbell goblet squats
5 single-arm dumbbell shoulder presses/arm
10 box step-ups
:30 up-downs
10 dumbbell bent-over rows
5 single-arm dumbbell thrusters/arm
5 dumbbell windmills/arm
10 box jumps
:30 burpees
5 dumbbell complexes/arm
10 box jump-overs
– 1 complex = 1 single-arm dumbbell power clean + single-arm dumbbell thruster + 1 dumbbell windmill
WOD MOVEMENT REVIEW & WARM-UP:
Dumbbell deadlift + hang power clean + push jerk
On a 6:00 clock:
Build up to a high box jump
WOD: 5 sets, each for time
Rx:
STIMULUS
15 box jump-overs (24/20 in)
12 DB deadlifts (50/35)
9 DB hang power cleans
6 DB shoulder-to-overheads
– Rest exactly 2:00 between sets
– Use two dumbbells
MODIFICATIONS:
-Box jump-overs, modify height and/or reps, e.g., 10
-Dumbbell, modify weight and/or reps, e.g., 9-6-3
STIMULUS NOTES:
Interval-based workout; close to a 1:1 work-to-rest ratio
Hang on to the dumbbells with an elevated heart rate from the box jump-overs
Sprint each set under fatigue; don't let your final set be your slowest
Moderate dumbbell loading for unbroken sets; advanced athletes should go for unbroken sets
STRETCHING:
1:00 double-forearm stretch
1:00 banded shoulder stretch/arm
| 0% |  | |  | 0% |
| 1st | 14:40 | Amelia Mon, Aug 10, 2026 | | 2nd | 14:57 | Patricia Mon, Aug 10, 2026 | | 1st | 15:21 Rx | Joey P Mon, Aug 10, 2026 | | 2nd | 15:49 Rx | Kyle Mon, Aug 10, 2026 | | 3rd | 14:54 | Juan Mon, Aug 10, 2026 |
| Joey P | 15:21 Rx | 55# | | Kyle | 15:49 Rx | | | Amelia | 14:40 | 25# | | Juan | 14:54 | M | | Patricia | 14:57 | M | | Logan M | 15:19 | 30# | | Brice | 17:43 | 20 inch, 30# |
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Upperbody Strength 20260810
(Rounds)
For 5-7 min
1 min easy row
5 Push up
5 Up down
–Then–
For 30-45s each
Wrist stretch in both directions
Doorway chest stretch
Banded front rack stretch
–Then–
Build to your first working set of bench press:
10 @ empty bar
8 @ 20%
5 @ 30%
3 @ 40%
2 @ 50%
1 @ 60%
1 @ 70%
1 85-87% 1rm
–Then–
Before starting the workout perform 2-3 rounds of 2-3 reps for each movement.
Strength
Bench press
-4 x 2 @ heaviest weight
*Rest 2-4 min between sets.
Goals:
1. Stay between 85-95% of your heaviest rep max.
2. More total lbs moved using the same sets and reps.
3. Attempting a new rep max for the day.
Workout
For 6 min
-5 Double Dumbbell fly (25-50)
-5 Double dumbbell bent over reverse fly (25-50)
–Rest 2 min–
For 6 min
-5 Dumbbell incline bench press (25-50)
-5 Incline dumbbell reverse fly (25-50)
| 0% | | | | 0% |
| 1st | 14.5 Rx | Kathleen Mon, Aug 10, 2026 | | 2nd | 13 | Holly Mon, Aug 10, 2026 | | 1st | 19.5 Rx | Coach J Mon, Aug 10, 2026 | | 2nd | 18 Rx | Brice Mon, Aug 10, 2026 | | 3rd | 16 | Phil Mon, Aug 10, 2026 |
| Coach J | 19.5 Rx | | | Brice | 18 Rx | | | Kathleen | 14.5 Rx | | | Phil | 16 | scaled | | Robert | 14 | scaled | | Holly | 13 | scaled |
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