WOD
 | Tue, Jan 3 2023 |  |
 | 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 20230103 | Home WOD 20230103 |
CrossFit 20230103(Time, Rx2, Rx3) Warmup: 2 rounds - 10 front/back leg swings /leg - 10 high knees - 10 alt. T-rotations in plank - 10 single arm OH arm circles /arm Push Jerk Progression 5 Rounds - 3 STOH (build to heavy) Chest-2-Bar Pullups WOD: - 30 C2B Pullups - 30 STOH (135/85) Rx2: Pullups, 95/65 Rx3: 45 Jumping C2B, 75/55 INTENDED STIMULUS Complete in 10:00 or less. Chest-to-bar pull-ups done in under 5:00. Shoulder-to-overhead load should allow for 7+ reps at a time. Consider a push press for the shoulder-to-overhead and then move to the jerk if you tire and still need to hang on to the bar.
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