WOD
 | Fri, Dec 30 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 |
 | Gymversary: Joe K(1) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (5 days ago) |
| CrossFit 20221230 | Home WOD 20221230 |
CrossFit 20221230(Reps, Rx2, Rx3) Med Ball Warmup: 30 sec granny tosses 30 sec bounce passes 30 sec chest passes 30 sec side tosses, right 30 sec side tosses, left 30 sec roll passes 30 sec reverse roll passes (athletes stand backs toward each other and through the ball between their legs) 30 sec overhead throws 30 sec squat + throws Power Snatch Progression Overhead Squat Welcome to 2023!!! Partner WOD: 20 min AMRAP (one partner works while one rests) - 23 Box Jump Overs (24/20) - 23 Power Snatch - 23 Overhead Squat - 23 Knees-2-Elbow - 23 Air Bike cals (or row) Rx - 95/65 Rx2 - 75/55 Rx3 - Lower box, 65/45, Hanging Knee Raises
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