WOD
 | Mon, Jan 23 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 (4 days ago) |
| CrossFit 20230123 | Home WOD 20230123 | 500 Situps in January |
CrossFit 20230123(Reps, Rx2) Warmup: - 5 laps around room - 10 alternating Samson stretches - 10 alternating soldier kicks - 10 alternating plank reach-throughs - 10 alternating Spiderman stretches - 5 laps around room - 20 double knee tucks in a plank - 10 skips for height - 10 skips for distance - 20 mountain climbers - 5 laps around room Backward - 10 walking lunges - 10 strict press (45/35) - 5 laps arounds room - 10 push press (45/35) - 10 box Step-ups - 30 sec calorie Bike or Row 3 sets - 25 weighted GHD Hip Extensions - 5 Push Press WOD: 4 Rounds - 1 min max Box Step-ups (24/20) - 1 min max Calorie Bike or Row - 1 min Rest Rx2 - Lower Box
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