WOD

Fri, Jun 27 2025

Fri, Jul 4, 2025 at 10:00am July 4 BBQ @ Sparks Marina
Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip
Fri, Dec 12, 2025 at 6:00pm Holiday Party
Coach J

Partner Friyay! Today’s workout is a fast paced effort of rowing and planks, with a 15- 25 minute stimulus.
You and your partner will trade off accumulating calories on a rower. During the non-rowing partner's rest, they must complete 30 seconds in a plank hold before transitioning again. Fun, fun, fun!



Coach B

Who programs this stuff? 🧐 Hahaha! See everyone at 4:30!



Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)
CrossFit 20250627Core Strength Month

CrossFit 20250627


(Time)
WARM-UP:
200m walk
1 set:
Partner 1 | 1:00 row
Partner 2 | Alternating Spiderman stretches
– Switch after partner 1 finishes the row

1 set:
Partner 1 | 1:00 row
Partner 2 | 5 elbow-to-insteps/leg
– Switch after partner 1 finishes the row

SKILL/STRENGTH: AMRAP x 6mins
20 banded pull-aparts
10 banded pass throughs
10 banded high pulls

WOD REVIEW & WARM-UP:
2 sets per partner:
:10 row, moderate
:10 row, fast
:10 row, sprint
– Partners take turns working through sets
– One partner rests while the other works

2 sets:
7/5-calorie row
– Both partners complete 2 sets with only one working at a time
– Non-rowing partner must hold a plank for their partner to row

PARTNER WOD FRIDAY!
Rx:
STIMULUS 15:00-25:00
225/300-cal row
– One partner rows at a time; trade off as desired.
– Non-rowing partner must accumulate :30 plank hold with each transition

MODIFICATIONS:
-Row, modify distance to maintain 12 or more calories/minute

STIMULUS NOTES:
Time cap 27:00
Advanced athletes may scale up to a handstand hold

STRETCHING:
1:00 standing pike stretch (legs narrow)
1:00 standing pike stretch (legs wide)
1:00 foam roll upper back

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1st20:18 RxHolly Fri, Jun 27, 2025
2nd21:40 RxJulie A Fri, Jun 27, 2025
3rd22:20 RxErandi Fri, Jun 27, 2025
1st18:02 RxJosh Fri, Jun 27, 2025
2nd18:18 RxBrice Fri, Jun 27, 2025
3rd21:40 RxCarlos Fri, Jun 27, 2025

Josh18:02 Rx
Jase
Brice18:18 Rx
Gayle18:18 Rx
Megan L18:57 Rx
w/ drop-in
Holly20:18 Rx
Arica20:18 Rx
Carlos21:40 Rx
Julie A21:40 Rx
Erandi22:20 Rx
w/ Cassy
Robert23:44 Rx
Stephen W23:44 Rx
Donna27:03 Rx
Doatrooke
Patrick27:03 Rx
Doatrooke
Coach C18:02
Jase
Coach B27:03
Rx w/ handstands / Doatrooke
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)