WOD
 | Tue, Jan 10 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) |
| CrossFit 20230110 | Home WOD 20230110 | Other Results | 500 Situps in January |
CrossFit 20230110(Time, Rx2, Rx3) Warmup: 2 rounds (20 sec each movement, no rest between movements) - Arm Circles forward/backward - High Knees - Shoulder Taps - Knee Pushups (rest 20 sec between rounds) 30 sec of each: - Box Step-ups - Tempo Pushups (3 sec descent) - Scapular Pullups - Box Jumps - Pushups - Kip Swings Pullup Progression EMOTM x 12 mins - Min 1: 20 sec Box Jump Overs - Min 2: 20 sec C2B Pullups (or reasonable scale) WOD: 21-15-9 - Hand Release Pushups - Toes-2-Bar Rx2 - Knees-2-Armpits Rx3 - HR Pushups (from knees), V-Ups INTENDED STIMULUS 3:00-6:00 Round of 21 in 1-2 sets Attempt to cycle reps at a faster pace than usual Don't pace this workout; Deliberately push to failure on every set Stretch: - 45 sec lacrosse ball in Lat /side - 1 min Cobra stretch
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