WOD
 | Mon, Feb 13 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 20230213 | Home WOD 20230213 | Protein Challenge |
CrossFit 20230213(Reps, Rx+, Rx2, Rx3) Warmup: 40 sec each PVC pass throughs box step-ups PVC good mornings box step-overs PVC overhead squats box jump-overs Power & Squat Snatch Warmup EMOTM x 6 - 2 Hang Squat Snatch WOD: 5 Min AMRAP - 10 Squat Snatch (75/55) - 20 Box Jump Overs (24/20) - 15 Kipping Pullups REST 5 MINUTES 5 min ARMAP - 10 Power Snatches (75/55) - 20 Box Jump Overs (24/20) - 15 Strict Pullups Rx+ 95/65, 30 Pullups (kipping & strict) Rx2 - 65/45, box stepups ok, 20 jumping pullups (round 1), 20 ring rows (round 2) Rx3 - 45/35 power snatch (round 1), hang snatch (round 2), lower box, 20 ring rows (both rounds) Stretch: - doorway Pec stretch - band pullaparts
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