WOD
 | Thu, Aug 27 |  |
 Coach B
Today’s workout is a two-part effort. First is a 400m farmers carry then into 10 rounds of burpees and rope climbs. You'll try to move as quickly as possible, the goal is to complete each round in 1:00 or faster.
We'll practice some rope climbs to find the perfect modification for you. 💪🏻
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| CrossFit 20260827 | 2026 COMMUNITY CUP EVENT 3 | Strength + Skill 2026 0827 |
CrossFit 20260827
(Time)
WARM-UP:
200m walk
1 set:
:30 band pull-aparts
10 alternating plank reach-throughs
10 hand-release push-ups
10 ring rows
50m farmers carry (light weight)
2 sets:
:30 easy pace
:20 moderate pace
:10 fast pace
– Row, bike, jump
1 set:
:30 band pull-aparts
:30 band pass-throughs
10 burpees
5-10 strict pull-ups or foot-assisted pull-ups
50m farmers carry (workout load)
WOD MOVEMENT REVIEW & WARM-UP:
Rope climb
WOD: For time
Rx:
STIMULUS 10:00-15:00
400-m farmers carry (50/35)
right into …
10 rounds:
5 burpees
1 rope climb
MODIFICATIONS:
-Farmers carry, modify weight first then distance, e.g., 300, 200
-Burpee, modify reps first, e.g., 4 then movement, e.g., up-downs
-Rope climb, modify height first then movement, e.g., 2 rope lowers or ring rows
STIMULUS NOTES:
Time cap 17:00
Farmers carry in 5:00 or faster
Each round of burpees and rope climb in :60 or less
STRETCHING:
:30 forearm stretch, fingers facing forward
:30 forearm stretch, fingers facing backward
:30 forearm stretch, palms facing up
:30 pigeon stretch/side
| 0% |  | |  | 0% |
| 1st | 10:49 | Carmille Thu, Aug 27, 2026 | | 2nd | 13:39 | Natalie Thu, Aug 27, 2026 | | 3rd | 15:25 | Rosie Thu, Aug 27, 2026 | | 1st | 14:43 Rx | Brandon Thu, Aug 27, 2026 | | 2nd | 12:09 | Phil Thu, Aug 27, 2026 |
| Brandon | 14:43 Rx | | | Carmille | 10:49 | M | | Phil | 12:09 | M | | Natalie | 13:39 | M | | Rosie | 15:25 | M | | Kelly | 16:26 | M | | Brittany | 17:03 | M |
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2026 COMMUNITY CUP EVENT 3
(Reps, Rx+, Rx2, Rx3,  CrossFit Open)
COMMUNITY CUP EVENT 3
WOD: 16:00 Time Cap
For total reps
3 rounds AMRAP in 4:00
Rx+: (Level 9-10)
10 shuttle runs
21 toes-to-bars
Max power snatches (135/95)
2:00 rest
10 shuttle runs
21 toes-to-bars
Max overhead squats (135/95)
2:00 rest
10 shuttle runs
21 toes-to-bars
Max squat snatches (135/95)
Rx: (Level 7-8)
115/85
Rx2: (Level 6)
15 Toes-to-bars
95/65
Rx2: (Level 5)
65/45
Rx3: (Level 3-4)
7 shuttle runs (50 feet)
15 knee raises
45/35 (Power snatch to overhead squat ok)
Rx3: (Level 1-2)
9 sit-ups
PVC (Power snatch to overhead squat ok)
– Tiebreak is total power snatch reps
– 1 shuttle is 25 ft down and back
STIMULUS:
1:00+ to perform max reps; advanced athletes may have a bit more
Shuttle runs and toes-to-bars each in 1:30
Moderate barbell loading for quick singles; touch-and-go reps for advanced athletes
| 0% | | | | 0% |
| 1st | 106 Rx | Coach E Thu, Aug 27, 2026 | | 2nd | 94 Rx2 | Nicole B Sun, Aug 23, 2026 | | 3rd | 91 Rx2 | Natalie Sun, Aug 23, 2026 | | 1st | 99 Rx | Coach J Thu, Aug 27, 2026 | | 2nd | 127 Rx2 | Zack R Fri, Aug 21, 2026 | | 3rd | 101 Rx2 | Kyle Fri, Aug 21, 2026 |
| Coach E | 106 Rx | 1st Tiebreak: 2 | | Coach J | 99 Rx | 1st Tiebreak 0 |
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Strength + Skill 2026 0827
(Check In)
Warmup: 200m walk
GoWOD
2 sets:
10 banded KB swing
5 clean pull under the bar
4 minute EMOM:
2 clean pull + 3 dip power clean @ 55%
-rest 1 minute
4 minute EMOM:
1 clean pull + 2 hang power clean @ 60%
-rest 1 minute
4 minute EMOM:
1 clean pull + 1 hang power clean (below knee) @ 65%
4 sets:
3 back squat jumps @ 25%-35%
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| Phil | Yes | | | Coach J | Yes | | | Perry | Yes | |
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