WOD
 | Sat, Dec 24 2022 |  |
 | Sat, Apr 29, 2023 at 7:30am Burpee Mile |
| Mon, May 29, 2023 at 10:00am Memorial Day Murph |
| Tue, Jul 4, 2023 at 10:00am Sparks Marina Paddleboard and BBQ |
| Fri, Jul 14, 2023 at 12:00pm Lahontan Lake WOD |
| Sat, Jul 15, 2023 at 8:00am Lahontan Lake WOD |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| Barbell Strength 20221224 | Home WOD 20221224 | CrossFit Kids - 20211211 |
Barbell Strength 20221224(Check In) Warmup: 2 rounds - 10 Good Mornins - 10 Air Squats - 10 alt Spiderman Stretch - 10 tempo Pushups Clean - warmup - build to heavy single (approx 90%) - 3-4 reps @ 75% - heavier single (approx 95%) - 3-5 reps @ 75% - single AHAP - 2-4 reps @ 75% Snatch Warmup 'Randy' - 75 Power Snatches (75/55) (focus on speed consistency, perform for time if desired) Accessory: 3 rounds - 5 seated Box Jumps - 10 strict leg raises - 20 GHD Hip Extensions
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