WOD

Tue, Jul 21

Coach B

Today’s workout combines hard run efforts and quick rope climbs - 10 rounds for time with a 200m run and 1 legless rope climb and 1 rope climb.

Of course there will be modifications for the rope climbs and we'll do plenty of warm-up to get you ready!



CrossFit 20260721Strength and Skill 2026 0721

CrossFit 20260721


(Time)
WARM-UP:
200m walk

– Increase pace on each 100m run
:30 alternating hamstring scoops
100m run
:30 cossack squats
100m run
:30 alternating Knight to hamstring stretch
100m run
:15 leg swings /leg
100m run

1 set:
200m run, workout pace

WOD MOVEMENT REVIEW & WARM-UP:
Rope climb

WOD: 10 rounds for time
Rx:
STIMULUS 12:00-18:00
200m run
1 legless rope climb
1 rope climb

MODIFICATIONS:
-Run, modify distance, e.g., 100m
-Legless rope climb, modify height first then movement, e.g., with legs
-Rope climb, modify height first then movement, e.g., rope lowers

STIMULUS NOTES:
Time cap 20:00
Run efforts in :40-1:00; push the pace
Rope climbs in under :45
Challenging grip workout, while pushing the pace on the run efforts

STRETCHING:
1:00 banded shoulder stretches/arm

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1st13:55 Kathleen Tue, Jul 21, 2026
2nd14:50 Coach E Tue, Jul 21, 2026
3rd18:28 Natalie Tue, Jul 21, 2026
1st12:29 Phil Tue, Jul 21, 2026
2nd12:41 Coach J Tue, Jul 21, 2026
3rd13:35 Joe K Tue, Jul 21, 2026

Phil12:29
M
Coach J12:41
8 rds - 12ft rope
Joe K13:35
M
Kathleen13:55
M
Coach E14:50
M
Natalie18:28
8 rds - m
Zack R19:04
8 rds - m
Holly22:01
1/2 legless
Nick22:18
M IR
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)