WOD
 | Wed, Feb 22 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 20230222 | Home WOD 20230222 | Protein Challenge |
CrossFit 20230222(Calories, Rx2, Rx3) Warmup: 10 alternating spiderman stretches 5 push-ups to down dog 10 PVC pass throughs 5 push-ups to down dog 10 alternating reverse lunges 5 push-ups to down dog 10 PVC around-the-worlds 4 Rounds - 20 sec Bike (10 sec rest) - 20 sec Air Squats (10 sec rest) Power Snatch Progression Every 30 sec x 10 - 1 Power Snatch Partner WOD: 10 rounds (5 per partner) Partner 1: Max Calorie Bike (or Row) Partner 2: 2 rounds of... - 3 Hang Power Snatch (95/65) - 6 Pushups - 9 Air Squats (athletes switch when partner 2 completes the two rounds. team score = total calories, but the athlete with the most calories wins ;) Rx2 - 75/55, knee pushups ok Rx3 - 65/45, knee pushups
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