WOD

Wed, Aug 26

Coach J

Today we have a longer conditioning-style workout with continuous constant movement. Rowing, situps, and tall box jump overs.

Before the workout we'll warm up with a plank tap game. 👏 🏆

Community Cup workout #4 starts Friday. Are you ready? For those who are missing #2 or #3, please get with me to coordinate a time to get caught up. All workout scores must be submitted by Aug 31, 5pm.

Congratulations to Bob for 200 classes. 🎉

CrossFit 20260826

2026 COMMUNITY CUP EVENT 4

CrossFit 20260826

(Time)
WARM-UP:
200m walk
:30 Samson lunges
:30 box step-ups (lower box)
:30 AbMat sit-ups
:30 alternating Spiderman stretch
:30 box jump-overs or step-overs (lower box)
:30 AbMat sit-ups

On a 4:00 clock:
Plank tap relays

WOD MOVEMENT REVIEW & WARM-UP:
Rowing + Box jump-overs

WOD: 3 rounds for time
Rx:
STIMULUS 18:00-23:00
750/600m row
50 AbMat sit-ups
25 box jump-overs (30/24)

MODIFICATIONS:
-Row, modify distance to complete in 3:30 or faster, other modifications: 600m run, 1500/1200m C2 bike, 2000/1500m Echo bike
AbMat sit-up, modify reps e.g., 40, 20
Box jump-over, modify height first then movement, e.g., box step-over

STIMULUS NOTES:
Time cap 25:00
Longer conditioning-style workout with no reason to stop moving
Each row in 3:30 or faster
Sit-ups and box jump-overs each in under 2:00

STRETCHING:
1:00 standing calf stretch
1:00 butterfly
:30 seated hamstring stretch/leg

1^st	21:25	Coach B Wed, Aug 26, 2026
2^nd	21:50	Patricia Wed, Aug 26, 2026
3^rd	22:25	Carmille Wed, Aug 26, 2026
1^st	23:40 Rx	Kyle Wed, Aug 26, 2026
2^nd	20:49	Phil Wed, Aug 26, 2026
3^rd	22:39	Robert Wed, Aug 26, 2026

Kyle	23:40 Rx
Phil	20:49	1500 bike, 30-25
Coach B	21:25	Rx@ 20”
Patricia	21:50	M
Carmille	22:25	M
Robert	22:39	40 sit-ups, 20” box
Rosie	22:47	Bike, Box 12 inch
Brice	22:55	50/40/30 sit-ups, 22 bjo @ 20”