WOD Blog
 | Thu, Jul 23 |  |
| Thursday 23 July 2026 | Warm Up Thursday 23 July 2026 | Mobility & Reset Thursday 23 July 2026 |
Thursday 23 July 2026 (Time, Rx2, Rx3) Aerobic endurance day built off the first workout of the 2025 CrossFit Games. 'Run Row Run' For Time 3000m Run 2000m Row 1000m Run Time Cap: 40:00 Score = Time Goal: 30:00-35:00 Rx: As written Rx2: 2500m Run, 1500m Row, 800m Run Rx3: 1600m Run, 1000m Row, 800m Run or further scale
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| 1st | 34:40 Rx | Sara P Thu, Jul 23, 2026 | | 2nd | 36:12 Rx | Lynn B Thu, Jul 23, 2026 | | 3rd | 38:23 Rx | Penelope Thu, Jul 23, 2026 | | 1st | 26:44 Rx | Nick T Thu, Jul 23, 2026 | | 2nd | 29:45 Rx | Scott P Thu, Jul 23, 2026 | | 3rd | 30:15 Rx | Jacob Br Thu, Jul 23, 2026 |
| Ravi | 21:15 Rx3 | | | Saba | 23:20 Rx3 | | | Jacob Br | 30:15 Rx | | | SHYAMVINOD | 31:30 Rx3 | | | Shashank g | 32:07 Rx2 | | | Nick T | 26:44 Rx | | | DeVonna | 22:55 Rx3 | Bike | | Scott P | 29:45 Rx | | | Ben Bar | 36:13 Rx | | | Norm | 32:24 Rx | | | Luke Sy | 37:33 Rx2 | | | Sara P | 34:40 Rx | | | Léa | 18:46 Rx3 | | | Keith P | 30:29 Rx | | | Matt A | 31:50 Rx | | | Erin B | 19:50 Rx3 | | | Shashank K | 23:40 Rx3 | | | apurva s | 22:45 Rx3 | | | Sam z | 32:45 Rx | + extra meters 🔥 | | Ben Bag | 18:30 Rx3 | | | Justin B | 26:10 | Rx bike | | Lynn B | 36:12 Rx | | | Joanna | 18:46 Rx3 | | | Marcus | 20:45 Rx3 | | | Paula | 29:18 | Bike/row | | Chanikya | 20:00 Rx3 | | | John B | 17:52 Rx3 | | | Tim G | 32:22 Rx | | | Nilsson | 27:00 Rx2 | Bike/row | | Presley | 40:00 Rx | 42:18 | | Penelope | 38:23 Rx | | | Rebecca F | 39:32 Rx | | | Tabor | 40:00 Rx | 48:10 | | Rusty | 34:42 Rx | | | Dee S | 40:00 Rx | 42:00 quad cramp😖 | | Rhonda D | 24:08 Rx3 | |
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Warm Up Thursday 23 July 2026 (No Results Tracked) General Warm-Up 2:00 Easy Run or Row 2 x 10 Leg Swings (Forward / Back) 10 Leg Swings (Side to Side) 10/10 Quadruped Fire Hydrants 10 Glute Bridges 10 Air Squats with a Pause at the Bottom 10 Bodyweight Sumo Stance Good Morning Specific Running and Rowing Prep :15 Wall Lean March + :15 Wall Lean Sprint :60 Easy Row, focus on leg drive sequencing and controlled breathing 150m Building to Working Pace
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Mobility & Reset Thursday 23 July 2026 (No Results Tracked) Reset (optional) PRVN Reset For Quality: 3-4 Sets 8/8 Kneeling Banded Glute Kick Backs :60 Alternating Seated Internal + External Hip Rotation 8 Prone Prisoner Shoulder Rotations :30 Standing Forward Fold
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