WOD
 | Sat, Dec 31 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 (5 days ago) |
| Barbell Strength 20221231 | Home WOD 20221231 | 20220101 CrossFit Kids |
Barbell Strength 20221231(Check In) Warmup: - 30 sec singles - 5 forward step lunges /leg - 15 sec single-leg singles /leg - 10 Samson stretches - 30 sec backwards singles - 5 lateral lunges /leg - 30 sec single-single-double - 5 jumping lunges /leg - 1 min Air Squat Hold Every 90 sec x 10 rounds - 1 Pause Overhead Squat (hold pause for 10 seconds) 10-8-6-4-2-4-6-8-10 - DB Bench Press superset w/ Bottom-to-Top Front Squats (start @ 40% and work to 70%) Accessory: 4 rounds - 3 Back Rack Reverse Lunges /leg - 30 sec situps (GHD preferred) - 12 single DB Walking Lunges - 5-10 strict Dips
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