WOD
 | Mon, Feb 20 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 20230220 | Home WOD 20230220 | Protein Challenge |
CrossFit 20230220(Time, Rx2, Rx3) Warmup: 10 alternating soldier kicks 10 alternating Samson stretches 10 alternating staggered stance floor sweeps 10 leg swings/leg (front and back) 10 in-place inchworms (no push-up) 10 seated leg raises 10 alternating plank reach throughs 10 seated leg raises 20 sec hang from pull-up bar 10 good mornings 10 sec hanging L-sit hold (both legs bent) 10 staggered stance good mornings 10 sec hanging L-sit hold (one leg straight and one leg bent) 10 sumo stance good mornings 10 sec hanging L-sit hold (both legs straight) Deadlift - Progression (setup, bracing, bar path, etc.) - EMOTM x 6: 2 clean grip deadlifts (overhand, hook grip, build in weight) - 1 x 5 @ workout weight - 1 x 5 @ above workout weight WOD: 5 Rounds - 15 Deadlifts (165/115) - 20 sec Hanging L-Sit Hold (legs extended) Rx2 - 135/95, 30 sec knees bent hanging hold Rx3 - 95/65, 20 sec knees bent hanging hold Stretch: 2 sets of 30 sec Pigeon pose /side
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