WOD

Fri, Jan 30

Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS!
Fri, Feb 27, 2026 at 4:30pm FRIDAY NIGHT LIGHTS!
Sun, Mar 1, 2026 at 10:00am SUNDAY MORNING LIGHTS!
Fri, Mar 6, 2026 at 4:30pm FRIDAY NIGHT LIGHTS!
Sun, Mar 8, 2026 at 10:00am SUNDAY MORNING LIGHTS!
Coach J

Today we have a good test of midline stability and endurance under load. Rowing, situps and DB Snatches all have movement interference which will test your overall fitness level. 🩺

Before and after the workout we'll also test your pullup strength. A well rounded day, for sure! 💪

Only a couple classes left to hit committed club for January. Come in and be committed! 🎖



CrossFit 20260130Max Strict Pullups🎉Resolution reset 2026 🎉

CrossFit 20260130


(Time)
WARM-UP:
200m walk
250m row
5 unweighted windmills, left
Single-arm dumbbell overhead carry, left (50 ft)
5 unweighted windmills, right
Single-arm dumbbell overhead carry, right (50 ft)
10 good mornings
10 air squats
5 dumbbell windmills, left
Single-arm dumbbell overhead carry, left (50 ft)
5 dumbbell windmills, right
Single-arm dumbbell overhead carry, right (50 ft)
10 dumbbell goblet good mornings
10 dumbbell goblet squats

SKILL:
Pre- and post-workout accessory
2 sets:
:15-:20 bar hang
2 sets:
10 hang scap retractions
1 set:
Max-rep strict pull-ups

– Perform one set before and one set after the workout

WOD MOVEMENT REVIEW & WARM-UP:
Dumbbell snatch

WOD: 3 rounds for time
Rx:
STIMULUS 13:00-18:00
500/400-m row
40 AbMat sit-ups
30 alternating DB snatches (50/35)

MODIFICATIONS:
-Modify distance and reps first to allow for consistent sets throughout the workout
-DB snatches, modify weight to complete in 2:00 or less

STIMULUS NOTES:
13:00-18:00
Row in 1:45-2:15
Sit-ups in 2:00 or less
Dumbbell snatches in 2:00 or less
This workout will challenge athletes to maintain sound positions under midline fatigue and high heart rate

ACCESSORY + STRETCHING:
1 set:
Max strict pull-ups

2 sets:
:30 scorpion stretch hold/side
:30 pigeon stretch/leg
:30 cobra stretch

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1st16:37 RxAmelia Fri, Jan 30, 2026
2nd17:02 Cassy Fri, Jan 30, 2026
3rd17:32 Coach B Fri, Jan 30, 2026
1st17:40 RxJosh Fri, Jan 30, 2026
2nd17:51 RxCoach C Fri, Jan 30, 2026
3rd16:40 Joe K Fri, Jan 30, 2026

Amelia16:37 Rx
Josh17:40 Rx
Coach C17:51 Rx
Joe K16:40
scaled
Patrick16:42
M
Cassy17:02
25#
Coach B17:32
#20
Rosie17:36
M
Holly18:00
scaled
Robert18:00
scaled
Kelly18:25
15#
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)