WOD
 | Thu, Dec 29 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 20221229 | CFA Kids - Week 145 | Squat Program 20221229 | Home WOD 20221229 |
CrossFit 20221229(Time) Warmup: 10 alternating Elbow to Instep 50ft Jog 10 alternating Hamstring Scoop Stretch 50ft Jog 20 air squats 1 lap Jog around room 20 hand-release Pushups 1 lap Jog around room 30 Jumping Jacks 1.5 lap Jog around room 30 Mountain Climbers 1.5 lap Jog around room 40 High Knees 2 lap Jog around room 40 Butt Kickers 2 lap Jog around room Muscle Ups - EMOTM x 4: perform 1-5 muscles, on the 4th set perform AMRAP WOD: EMOTM x 5 mins - 30 sec Max Cal Row EMOTM x 5 mins - 40 sec Max Cal Row EMOTM x 5 mins - 45 sec Max Cal Row EMOTM x 5 mins - 50 sec Max Cal Row INTENDED STIMULUS Interval rowing workout Score is the total calories rowed across the 20:00 250/200+ total calories. Advanced athletes should push over 300 calories Keep stroke rate higher than normal Don't forget to breathe!
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