WOD
 | Mon, Jan 30 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) |
| CrossFit 20230130 | Home WOD 20230130 | 500 Situps in January |
CrossFit 20230130(Rounds, Rx2, Rx3) Warmup: 10 alternating Samson stretch 10 alternating plank reach-throughs 10 alternating Scorpion stretch 10 good mornings (unloaded) 30 jumping jacks 10 air squats 30 skier jacks 10 alternating lunges 30 mountain climbers 10 stagger stance good mornings /leg (empty barbell) 10 sumo deadlifts + upright row (empty barbell) 10 alternating barbell lunges WOD Prep - KB Swing Review - Back Rack Barbell Lunges WOD: 20 Min AMRAP (rounds) - 10 Single Arm KB Swings (right) - 10 Single Arm KB Swings (left) - 250m Row - 10 Back Rack Barbell Lunges (right) - 10 Back Rack Barbell Lunges (left) (KB Swings to eye level) Rx - 53/35 KB, 95/65 Barbell Rx2 - 35/26 KB, 75/55 Barbell Rx3 - 26/18 KB, 45/35 Barbell Stretch: - 1 min banded Shoulder stretch /side - 1 min Couch stretch /side
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