WOD
 | Thu, Jan 5 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 20230105 | CFA Kids - Week 146 | Upper Body Accessory 20230105 | Home WOD 20230105 |
CrossFit 20230105(Rounds) Warmup: 10 Samson lunges 30s ea: PVC overhead squats (pause in the bottom) ring support hold ring rows 200m row / 600m bike 10 alt spiderman stretches 30s ea: PVC overhead squats (pause in the bottom) strict ring dips strict pull-ups 200m row / 600m bike 10 hamstring scoops/leg 30s ea: PVC overhead squats (pause in the bottom) strict ring dips strict chest-to-bar pull-ups 200m row / 600m bike Thruster Review 15-12-9 Thrusters (rest 3 mins between sets) Partner WOD: 20 min AMRAP (rounds) - 250/200m Row - Plank Hold (Partner 1 rows while partner 2 holds plank. Partners switch when rowing is completed)
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