WOD

Fri, Jul 31

Coach J

Today, we have a fun, grippy dumbbell partner workout.
Afterward, we have some shoulder accessory work.

Congratulations to this month's Committed Club winners... Kelly, Brice, Phil, and Coach Brooke!

Happy Friday All!



Coach B

👏🏻🤗💪🏻



CrossFit 20270731Other Results

CrossFit 20270731


(Time)
WARM-UP:
200m walk
10 arm swings across
10 arm swings overhead
10 torso twists
20 alternating hamstring scoops
20 high knees
20 butt kickers
:30 jumping jacks
:30 up-downs
:30 burpees
:30 farmers carry

WOD MOVEMENT REVIEW & WARM-UP:
Dumbbell hang power clean & Push press

1 set:
5 hang power cleans
5 push presses
Farmers carry (25 ft)
– Use workout weight

PARTNER WOD FRIDAY: 5 rounds for time
Rx:
STIMULUS 20:00-25:00
20 DB hang power cleans (50/35)
20 DB push presses
200m DB farmers carry
– Share the work as desired
– Use two dumbbells

MODIFICATIONS:
-Dumbbell hang power clean & push press, modify weight first, then reps, e.g., 15
-Farmers carry, modify weight

STIMULUS NOTES:
Time cap 27:00
Dumbbell hang power cleans and push presses each in under 1:00
Farmers carry in 3:00 or less
Share work as desired for unbroken sets and quick transitions

STRETCHING:
1:00 foam roll upper back
1:00 pigeon stretch
1:00 arm cross-body deltoid stretch

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1st22:10 RxNicole B Fri, Jul 31, 2026
2nd15:05 Denise B Fri, Jul 31, 2026
3rd20:52 Kelly Fri, Jul 31, 2026
Rosie Fri, Jul 31, 2026
1st15:05 Zack R Fri, Jul 31, 2026
2nd20:02 Phil Fri, Jul 31, 2026
Brice Fri, Jul 31, 2026

Nicole B22:10 Rx
Nicomake 25#
Zack R15:05
SNC 45#
Denise B15:05
SNC 20/25#
Brice20:02
35#
Phil20:02
#15
Rosie20:52
Roselly 12#
Kelly20:52
Roselly 12#
Carmille21:08
Camelia 25#
Amelia21:08
Camellia 25#
Coach B22:10
25# Niconnake
Donna22:10
Nicomake
Phil 3:55pm
Heads up getting to class tonight. Entrance to shopping center was closed this morning. If you are coming down Vista take Baring and look for detour signs before shopping center

775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)