WOD
 | Sat, Jan 7 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 (6 days ago) |
| Barbell Strength 20230107 | Home WOD 20230107 | 20220115 CrossFit Kids | 2000M ROW for Time | Other Results |
Barbell Strength 20230107(Check In) Warmup: 2 rounds - 1 min Cardio - 15 PVC Passthroughs - 10 Pushups - 5 Strict Pullups (pause 3 secs at bottom of hang between each rep) 2 Rounds (empty barbell) - 3 Strict Press - 3 Push Press - 2 Pause Split Jerks - 2 Split Jerks 3 Rounds (build load) - 2 Push Press - 2 Pause Split Jerks (1 sec pause in dip) 3 Rounds (continue to build load) - 3 Push Press - 3 Pause Split Jerks 2 additional rounds of the above sets - 1 @ 95% of max above - 1 @ 90% of max above Warm up Back Squats 3 x 5 Back Squats w/ accommodating resistance Accessory: 3 Rounds - 1 min Bear Hug Sandbag March - 10 weighted GHD Hip Extensions + 15 sec weighted Hip Extension Hold - 10 snatch grip Bent Over Row
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Cardio
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