WOD
 | Tue, Jan 17 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 20230117 | CFA Kids 20230114 | Home WOD 20230117 | 500 Situps in January |
CrossFit 20230117(Rounds, Rx2, Rx3) Warmup: 30 sec each - single-unders - walking lunge - alternating plank shoulder taps - single-single-double-unders - walking lunges - alternating pike handstand hold shoulder taps - double-unders - walking lunges - alternating handstand hold shoulder taps (against the wall) Handstand Walk Progression For 8 Mins either... - Max Distance Handstand Walk, or - EMOTM: 30 sec handstand/pike shoulder taps WOD Prep WOD: 15 Min AMRAP (rounds) - 1 min Handstand Hold - 1 min L-Sit - 15 Shoulder Presses (75/55) - 15 GHD Situps Rx2 - 30 sec holds, 65/45 press, v-ups Rx3 - 30 sec plank, 30 sec seated leg raise, 45/35 press, situps INTENDED STIMULUS Athletes should get 3-4 rounds This workout will test stamina of the upper body and the midline Shoulder presses and GHD sit-ups should be unbroken for first couple rounds at least, but may be unbroken strategically as the workout goes on L-sits in 4 sets
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