WOD
 | Tue, Aug 18 |  |
 Coach B
Today, you’ll take on “Tank-top Time,” programmed as a Community Cup workout entry by Bobby Peters from CrossFit Sierra Pacific.
Get ready to have your upper-body pressing muscle endurance challenged as you repeat the same horizontal pressing with two different movements - DB bench press and hand-release push-ups. Stimulus is 6:00-10:00 so this is a fast one!
Keep in mind the push-up volume is high and you will likely need many breaks while you work on keeping them short.
Happy Third Year Gymversary, Natalie!!! 🎉💪🏻🎉💪🏻🎉💪🏻
Coach J
Congratulations Natalie! Your progress has been tremendous. Hard Work Pays Off 💪
|
 | Gymversary: Natalie(3) |
| CrossFit 20260818 | Strength + skill 2026 0818 | MAX Ring Dips |
CrossFit 20260818
(Time)
WARM-UP:
200m walk
1:00 lat roll/side
15 PVC pass-throughs
15 banded pull-aparts
10 scap push-ups
1:00 quad roll/side
15 PVC pass-throughs
15 banded pull-aparts
10 scap retraction push-ups
Med-ball:
10 back-to-back twist passes
10 granny tosses
10 chest passes
10 side tosses, right
10 side tosses, left
10 roll passes
10 squat throws
WOD MOVEMENT REVIEW & WARM-UP:
Dumbbell bench press + Hand-release push-up
3 sets:
5 dumbbell bench presses
5 hand-release push-ups
– Athletes may build up to a weight that is above the intended workout weight for the day
WOD: 21-18-15-12-9 reps for time
Rx:
STIMULUS 6:00-10:00
DB bench presses (50/35)
Hand-release push-ups
– Use two dumbbells
MODIFICATIONS:
-Dumbbell bench press, modify weight e.g., 35/20, 20/15
-Hand-release push-up, modify reps first, e.g., 18-15-12-9-3 then movement, e.g., hand-release push-up from the knees
STIMULUS NOTES:
Time cap 12:00
Conflicting pushing movement function between the two movements
Moderate dumbbell loading; sets of 7+ reps
STRETCHING:
1:00 doorway pec stretch/side
1:00 forearm stretch
| 0% |  | |  | 0% |
| 1st | 8:58 | Kathleen Tue, Aug 18, 2026 | | 2nd | 9:35 | Holly Tue, Aug 18, 2026 | | 3rd | 10:32 | Patricia Tue, Aug 18, 2026 | | 1st | 9:10 Rx | Kyle Tue, Aug 18, 2026 | | 2nd | 9:45 | Edouard Tue, Aug 18, 2026 | | 3rd | 9:48 | Phil Tue, Aug 18, 2026 |
| Kyle | 9:10 Rx | | | Kathleen | 8:58 | M | | Holly | 9:35 | M 20# | | Edouard | 9:45 | 30/knee | | Phil | 9:48 | M 20#, knee | | Patricia | 10:32 | 15/10/knee | | Amelia | 10:37 | 20/knee | | Denise B | 10:39 | 15/knees | | Juan | 11:07 | 25# | | Brittany | 11:14 | M | | Coach J | 11:24 | 30/some knees | | Brice | 11:35 | M 40#/35# | | Kelly | 11:38 | 15/10/knee | | Logan M | 11:57 | 30# | | Natalie | 12:16 | 15/knee | | Nick | 13:15 | M 50# |
|
Strength + skill 2026 0818
(Check In)
Warmup: 200m walk
GoWOD
3 sets:
10 overhead plate raises
8 banded lat pulldown
2 crow pose with 5 sec hold
Ring dip test!
5 sets:
1 pike bench slide into press handstand against wall
5-10 attempts:
Wall assisted press handstand
Or
5 sets:
2-3 Downdog jump to straddle
-rest 60-90secs
| 0% | | | | 0% |
| Coach J | Yes | | | Coach B | Yes | | | Matt | Yes | | | Coach E | Yes | |
|
MAX Ring Dips
(Reps, Rx2,  Gymnastics)
Number of Ring Dips performed (full depth + lockout) without coming off rings
Rx2 - Banded Ring Dips (record band color used in comments)
| 0% | | | | 0% |
| 1st | 6 Rx | Coach B Tue, Aug 18, 2026 | | 2nd | 3 Rx | Coach E Sun, Jul 6, 2025 | | 1st | 20 Rx | Coach J Thu, Feb 14, 2019 | | 2nd | 6 Rx | Joseph S Thu, Feb 14, 2019 | | 3rd | 5 Rx | Josh Wed, Dec 29, 2021 |
| Coach J | 7 Rx | 20# weight vest | | Coach B | 6 Rx | 1st | | Coach E | 1 Rx | | | Matt | 2.5 | 4th Matador |
|
Phil 8:55pm
Those HRPUs were killer
