WOD
 | Tue, Dec 27 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 (7 days ago) |
| CrossFit 20221227 | CFA Kids - Week 144 | Home WOD 20221227 |
CrossFit 20221227(Time, Rx2, Rx3) Warmup: - 1 min of row or bike (slow pace) - 1 min lying Hip Crossover stretch - 1 min alternating Scorpion stretch - 1 min standing Toe Touch + Overhead Reach - 1 min Calf Raises - 30 sec Singles - 10 Deadbugs - 30 sec high jump Singles - 10 Deadbugs - 30 sec Double-Unders - 10 Deadbugs - 1 min of row or bike (moderate pace) GHD Review Accumulate 50 GHD Back Extensions WOD: 30-25-20-15-10 - GHD Situps 100-80-60-40-20 - Double Unders Rx2 - Med-ball Situps, 90-75-60-45-30 sec DU attempts Rx3 - Situps, Singles INTENDED STIMULUS 10:00-15:00 Double-unders in sets of 20+ Unbroken GHD sit-ups Keep moving!
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