WOD
 | Sat, Feb 4 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 20230204 | 20230204 CrossFit Kids | Home WOD 20230204 | Protein Challenge |
Barbell Strength 20230204(Check In) Warmup: - 1 min Row or Jump Rope - 1 min Bike or Run - 1 min Plank Hold EMOTM x 6 - 3-5 seated Box Jumps (try to increase height each minute) Clean Warmup - 5 Hang Muscle Cleans - 5 High Hang Power Cleans - 5 Hang Power Cleans - 5 Low Hang Power Cleans 4 Sets for load - 3 Position Cleans (High, Hang, Low) 3 Push Press 3 Push or Split Jerks Clean/Jerk Complex: 5 sets - 1 Clean Pull - 1 Hang Squat Clean - 1 Front Squat - 1 Push Press - 1 Push/Split Jerk Accessory: 2 rounds - 10 Supinated Clean-grip Bent-Over Rows - 8 Double DB Close Grip Floor Press (heavy) - 6 Barbell Rollouts
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