WOD
 | Tue, Jan 31 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 20230131 | CFA Kids - Week 151 | Home WOD 20230131 | Other Results | 500 Situps in January |
CrossFit 20230131(Reps, Rx+, Rx2, Rx3) Warmup: 1 min row (easy) 30 sec hollow hold 30 sec plank shoulder taps 100ft bear crawl 1 min row (moderate) 30 sec hollow rock 30 sec push-ups 100ft walking lunge with 5 sec pause at the bottom 1 min row (hard) 30 sec alternating v-ups 30 sec ring support hold 100ft handstand kick-ups HS Pushup Review Ring Dip Review 4 rounds - 20 sec Ring Dip Hold (top) - 10 sec rest - 20 sec Ring Dip Hold (bottom) - 10 sec rest WOD: for reps... 3 Rounds - 1 min Handstand Pushups - 1 min DB Farmer Carry Hold Rest 3 mins 3 Rounds - 1 min Ring Dips - 1 min DB Front Rack Hold Rx+ - Strict HSPU (full ROM) Rx2 - Modified ROM HSPU, Dip Negatives Rx3 - Pike HSPU, Banded Dips All Levels - choose your own load for DBs Stretch: 3 rounds - 20 sec doorway Pec stretch /side - 10 PVC Passthroughs
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