WOD
 | Mon, Sep 28 |  |
 Coach J
Happy Monday!!!
Pack your running shoes for today’s workout! You’ll be running 800-m intervals for six rounds. Push each run as your running capacity allows.
Each round is on a 6-minute interval. Shoot to finish each effort in 4:30 or less for at least 90 seconds of rest.
If you can’t hold the pace, scaling is encouraged. Try to run each interval in roughly the same amount of time (within 15 secs of each).
The weather should be perfect to get outside. 🏃♂️🏃♀️🏃♂️
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| CrossFit 20270928 | Upper body Strength 20260928 |
CrossFit 20270928
(Time)
WARM-UP:
200m walk
– Perform 25 ft down and back of each
Shuttle run
High knees
Butt kicks
Broad jump
Spiderman stretch
High knees
Crab walk
WOD MOVEMENT REVIEW & WARM-UP:
1 set:
200m run
WOD: Every 6:00 for 6 rounds
Rx:
STIMULUS 27:00
800m run
– Score is total time for all 6 runs added together
MODIFICATIONS:
-Run, modify distance, 600m, 400m
STIMULUS NOTES:
Time cap 29:00
4:30 or faster for each 800m interval
Challenge to go slightly faster than your 5K pace
Advanced athletes push for 3:00-3:30 for all intervals
STRETCHING:
200-meter recovery walk
:30 kettlebell calf smashing/side
:30 Spiderman twist/side
| 0% |  | |  | 0% |
| 1st | 23:34 Rx | Amelia Mon, Sep 28, 2026 | | 2nd | 26:06 | Chloe Mon, Sep 28, 2026 | | 3rd | 27:40 | Nicole B Mon, Sep 28, 2026 | | 1st | 25:15 Rx | Coach C Mon, Sep 28, 2026 | | 2nd | 25:19 Rx | Aaron D Mon, Sep 28, 2026 | | 3rd | 26:10 Rx | Shrey Mon, Sep 28, 2026 |
| Amelia | 23:34 Rx | | | Coach C | 25:15 Rx | | | Aaron D | 25:19 Rx | | | Shrey | 26:10 Rx | | | Thomas M | 21:40 | 500m | | Kyle | 25:22 | | | Brandon | 25:43 | 1/2 run, 1/2 row | | Chloe | 26:06 | 600m | | Nicole B | 27:40 | 200 run/600 row | | Juan | 28:07 | 700m |
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Upper body Strength 20260928
(Time)
Warm up:
For 5 min
-1 min easy row
-7 Push up
-7 Ring row
-–Then–-
For 30-45s each
-Wall bicep stretch
-Doorway chest stretch
-–Then–-
Build to your first working set of the barbell bicep curl using warmup reps of 5-4-3-2-1-1-1 or more reps.
–Then–
Before starting the workout, perform 3-4 reps of each workout movement.
Strength
Barbel bicep curl
-8×4 @ heaviest weight
*Rest 2-3 min between sets.
Workout
For Time:
50-40-30-20-10
-Barbell drag curl 35-75lbs
-Dumbbell fly 15-35lbs
| 0% | | | | 0% |
| 1st | 15:58 | Natalie Mon, Sep 28, 2026 | | 2nd | 16:48 | Cristine Mon, Sep 28, 2026 | | 1st | 14:34 Rx | Coach J Mon, Sep 28, 2026 | | 2nd | 16:17 | Phil Mon, Sep 28, 2026 | | 3rd | 21:37 | Brice Mon, Sep 28, 2026 |
| Coach J | 14:34 Rx | | | Natalie | 15:58 | scaled | | Phil | 16:17 | scaled | | Cristine | 16:48 | scaled | | Brice | 21:37 | scaled |
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