WOD
 | Sat, Jan 28 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 (7 days ago) |
| Barbell Strength 20230128 | Hang Squat Clean Max | Front Squat Max | 20211120 CrossFit Kids | Home WOD 20230128 | 500 Situps in January |
Barbell Strength 20230128(Check In) Warmup: 3 mins Cardio - 15 DB Goblet Squats (build in weight) - 20 sec Cossack Squat Stretch /leg Hang Squat Clean Warmup with 45/35 - 5 Hang Muscle Clean - 5 Dip Power Cleans - 5 Hang Power Cleans - 5 Front Squats - 5 Hang Squat Cleans EMOTM x 9 mins - 1 Hang Power Clean + 1 Hang Squat Clean @ 20%, 35%, 50% (add load once every 3 mins) 3 -4 sets to build load to 70-80% 20 mins to Build to 1RM Max Hang Squat Clean Front Squat - build to 80% then... 20 Mins to Build to 1RM Front Squat Accessory: - situps because January is almost over
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Cleans
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