WOD
 | Thu, Jan 12 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 20230112 | CFA Kids - Week 147 | Lower Body Accessory 20230112 | Home WOD 20230112 | 500 Situps in January |
CrossFit 20230112(Time, Rx2, Rx3) Warmup: On a 6:00 Clock: Teams who complete the most 100-m intervals win Partner A: Rows to 100m. For every meter Partner A rows under or over 100m, BOTH partners must perform that many reps of a penalty movement. Penalty Movements Barbell deadlifts Scap push-ups Scap pull-ups Push-ups or knee push-ups Good mornings 100 Abmat Situps (perform first 50 AFAP) Deadlift & Burpee Review Deadlift Loading WOD: 3 Rounds - 40/30 Cal Row - 20 Deadlifts (225/155) - 10 Burpee Pullups (rest 1 min between rounds) Rx2 - 30/21 Cal Row, 185/125 DL Rx3 - 21/15 Cal Row, 135/95 DL, Burpee Jumping Pullups (bar below reach) INTENDED STIMULUS 4:00-6:00 per round Use a deadlift weight that can be finished in 4 sets or less Complete the burpee pull-ups in around 1:00 Burpee pull-ups require athletes to start from a full hang and complete a strict or kipping pull-up. Jumping into the pull-up is considered scaling
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