WOD

Tue, Sep 8

Coach J

Today we'll get outside to enjoy the fall weather.

We have a descending kettlebell workout bookended by some moderate distance running.

Challenge yourself by going a bit heavier on the kettlebell than normal. 💪



Welcome: Shrey
CrossFit 20260908Strength + Skill 2026 0908

CrossFit 20260908


(Time)
WARM-UP:
200m walk
:30 Samson lunges
:30 air squats
:15 kettlebell bent-over rows/side
:15 kettlebell) shoulder presses/side
:30 burpees
200m run

WOD MOVEMENT REVIEW & WARM-UP:
10 goblet squats
– Use working weight, and try to move the weight quickly

1 set:
200m run
15 Russian kettlebell swings
10 goblet squats
– Use workout load

WOD: For time
Rx:
STIMULUS 10:00-16:00
800m run
42 Russian KB swings (70/53)
21 KB goblet squats (70/53)
30 Russian KB swings
15 KB goblet squats
18 Russian KB swings
9 KB goblet squats
800m run

MODIFICATIONS:
-Run, modify distance
-Russian kettlebell swing, modify weight
-Goblet squat, modify weight

STIMULUS NOTES:
Time cap 18:00
Push the run; each effort in 4:00-4:30
First set of Russian kettlebell swings in under 2:00 and 2 sets or less; unbroken from there
First set of goblet squats in under 1:00
Hang onto the kettlebell!

STRETCHING:
1:00 wall calf stretch/side
1:00 couch stretch/side

0% 0%

1st12:44 Mallika Tue, Sep 8, 2026
2nd13:36 Kelly Tue, Sep 8, 2026
3rd14:03 Carmille Tue, Sep 8, 2026
Patricia Tue, Sep 8, 2026
1st18:05 RxJoey P Tue, Sep 8, 2026
2nd13:47 Shrey Tue, Sep 8, 2026
3rd15:05 Zack R Tue, Sep 8, 2026

Joey P18:05 Rx
Mallika12:44
M
Kelly13:36
500m run / 15#
Shrey13:47
M
Patricia14:03
500m / 32#
Carmille14:03
500m / 20#
Denise B14:50
M
Zack R15:05
35#
Natalie16:10
scaled
Joseph S16:20
M
Joe K16:20
53#
Brice17:00
800m/400m 25#
Edouard18:06
53#
Kyle18:39
62#
775-848-8935
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