WOD

Fri, Aug 28

Coach J

Welcome to the fourth workout of the 2026 Community Cup. This workout was created by Corey Waltz from Iron House CrossFit.

This effort is a longer, stamina-based workout. Your goal should be to maintain a smooth, constantly moving pace from start to finish.

Following the workout, we will perform a post-workout midline accessory and close out the class with some stretching and mobility.

If you are signed up for the Community Cup, don’t forget to log your scores.

Happy Birthday Phil 🎂 7️⃣0️⃣

Happy Birthday: Phil

2026 COMMUNITY CUP EVENT 4

(Time, Rx+, Rx2, Rx3, CrossFit Open)
COMMUNITY CUP EVENT 4

WOD: 20:00 Time Cap
Rx+ (Level 7-10)
2 rounds for time:
150 double-unders
100 air squats
50 alternating DB snatches (50/35)

Rx (Level 5-6)
2 rounds for time:
225 single-unders or 75 double-unders
100 air squats
50 alternating DB snatches (35/20)

Rx2 (Level 3-4)
2 rounds for time:
150 single-unders or 50 double-unders
75 air squats
50 alternating DB snatches (35/20)

Rx3 (Level 1-2)
2 rounds for time:
50 single-unders
50 air squats
25 alternating DB snatches (20/10)
Or lighter if needed

STIMULUS NOTES:
Advanced athletes can challenge themselves with a heavier dumbbell (70/50) if not signed up for the Community Cup
Longer, stamina-based effort
Light-to-moderate dumbbells; consistent sets of 10+ reps with short breaks

Planned: Mon,Aug31,2026 Sun,Aug30,2026 Sat,Aug29,2026 Fri,Aug28,2026 Wed,Aug26,2026

Today

All Time

Kyle	19:45 Rx	2^nd 50#
Zack R	19:58 Rx	3^rd Rx+ reps, 40#
Coach B	10:52 Rx2	4^th
Amelia	12:32 Rx2
Holly	13:08 Rx2	5^th
Brice	20:00 Rx2	5^th
Patricia	13:03 Rx3	8^th 15#
Kelly	16:38 Rx3	Rx2 reps
Denise B	16:48 Rx3	9^th Rx2 reps, 15#
Derick	20:00 Rx3	6^th 150 singles, 85 squats, 40 snatches, 40#