WOD

Wed, Jan 21


Today

Coach J

Happy Wednesday! 🌟

Today’s workout is a sneaky upper-body pressing stamina day. It combines running and light-weight shoulder presses. Expect the shoulder presses to be a bit more challenging with an elevated heart rate. 🏃‍♂️

10 days left in the month. 📆
Are you on track for Committed Club? 👀
Two people have already secured their spot. 🏆
There's still time!!!⏰️



Most Recent Benchmark:
Front squat 3 rep max on Jan 20, 2026 (1 day ago)
CrossFit 20260121🎉Resolution reset 2026 🎉

CrossFit 20260121


(Time)
WARM-UP:
200m walk
2 sets:
:30 jumping jacks
:30 alternating plank shoulder taps
10 alternating Spiderman stretches
10 arm swings, across the body
10 arm swings, overhead

2 sets:
20 banded pull-aparts
20 banded side steps, right
20 banded side steps, left
200m jog

WOD MOVEMENT REVIEW & WARM-UP:
EMOTM x 8mins:
2 shoulder presses
– Build in load every 2:00
– Use 50-60% of the top set for the workout

WOD: 4 rounds for time
Rx:
STIMULUS 12:00-16:00
400m run
12 shoulder presses

MODIFICATIONS:
-Run, modify distance, e.g., 300, 200
-Shoulder presses, modify weight and/or reps to complete consistent sets of at least 6 reps

STIMULUS NOTES:
Time cap 18:00
Run efforts in 2:15 or less
Shoulder presses in 1-2 sets, but unbroken to start
Press load is dependent upon the pre-workout strength
Mental and physical challenge

STRETCHING:
1:00 couch stretch/side
1:00 banded shoulder stretch/side

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1st11:59 RxNicole Today!
2nd12:50 RxHolly Today!
3rd13:35 RxCassy Today!
1st11:04 RxBrandon Today!
2nd11:13 RxRobert Today!
3rd12:04 RxJosh Today!

Brandon11:04 Rx
75#
Robert11:13 Rx
50#
Nicole11:59 Rx
45# / 500m row
Josh12:04 Rx
75#
Aaron D12:12 Rx
55#
Holly12:50 Rx
45# / 500m row
Cassy13:35 Rx
45#
Kelly13:51 Rx
12# DBs
Carlos15:25 Rx
500m Row, 65#
Coach C8:27
300m, 45#
Joe S11:10
300m, 75#
Carmille12:06
300m, 45#
Chloe14:37
300m, 40#
Julie A14:46
200m w/ vest, 50#
Russell5:45pm...3 2 1 GO!
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)