# @crossfit on Instagram

- **Type:** Image
- **Original URL:** https://www.instagram.com/p/DbuAUVTkUAA
- **Gondola URL:** https://gondola.cc/posts/68933725-crossfit-instagram
- **Thumbnail:** https://img.gondola.cc/tr:w-,h-,fo-auto/postThumbnails/48c4fe421b.jpg
- **Posted:** 2026-08-07T00:30:16.000+00:00
- **Account Owner:** CrossFit (@crossfit) — https://gondola.cc/crossfit

## Caption

Workout of the Day⁣
Friday 260807⁣
⁣
Community Cup Workout 1⁣
⁣
For time:⁣
1,000-meter row⁣
⁣
Then,⁣
⁣
5 rounds of:⁣
25 pull-ups⁣
7 shoulder-to-overheads⁣
⁣
♀ 85-lb barbell⁣
♂ 135-lb barbell⁣
⁣
Compare to 200925.⁣
⁣
Post time to comments.⁣
⁣
Stimulus and Strategy:⁣
Welcome to the first workout of the 2026 Community Cup! This workout comes from the 2007 CrossFit Games and is a hopper-style workout, meaning the movements were pulled at random to create a workout at the first Games. If you're signed up for the Community Cup, perform the variation for your level. If not, scale to fit your needs and capacity.⁣
⁣
The row at the start is a trap — find a pace that lets you get off the rower and go straight into the 5 rounds. We're not adjusting the row distance for women, since it wasn't adjusted in 2007; to maintain the workout's integrity, men and women complete the same distance. All athletes should be off the rower in under 6 minutes.⁣
⁣
This is a pull-up workout with 125 total reps in the Rx'd version, so strategy matters. Complete each set of 25 reps in 5 sets or fewer, with no singles and no sets under 3 reps — think 15/10, 10/8/7, 8/7/5/5, or 5/5/5/5/5 if needed.⁣
For the push jerks, loading is on the lighter end of moderate — every round should be unbroken. If you think you could hit 10 reps before breaking, the weight is right; if you think you could hit 15, it's too light.⁣
⁣
If you're signed up for the Community Cup, don't forget to log your scores.⁣
⁣
Intermediate option:⁣
For time:⁣
1,000-meter row⁣
⁣
Then,⁣
⁣
5 rounds of:⁣
15 pull-ups⁣
7 shoulder-to-overheads⁣
⁣
♀ 65-lb barbell⁣
♂ 95-lb barbell⁣
⁣
Beginner option:⁣
For time:⁣
1,000-meter row⁣
⁣
Then, ⁣
⁣
5 rounds of:⁣
10 ring rows⁣
7 shoulder-to-overheads⁣
⁣
♀ 35-lb barbell⁣
♂ 45-lb barbell⁣
⁣
📍wildfire_crossfit in Pheonix, Arizona ⁣
⁣
#CrossFit #WorkoutoftheDay

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crossfit, workoutoftheday

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