WOD
 | Mon, Feb 27 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 (6 days ago) |
| CrossFit 20230227 | Home WOD 20230227 | Protein Challenge |
CrossFit 20230227(Time, Rx2, Rx3) Warmup: 1 min row 10 alternating Samson stretch 10 alternating plank reach throughs 10 box step-ups (20/24 in) 1 min row 10 sit-ups 10 alternating DB deadlift 10 alternating v-ups 10 alternating DB sumo deadlift high pulls 1 min row 10 v-ups 10 DB box step-ups 10 alternating DB snatches Toes-2-Bar Progression & Practice WOD Warmup (mini round): - 30 sec Cal Row - 5 Toes-2-Bar - 5 DB Box Step-ups - 5 alt. DB Snatches - 30 sec Cal Row WOD: - (buy-in) 60/42 Cal Row then 21-15-9-3 of... - Toes-2-Bar - DB Box Step-ups (24/20) - Alt DB Snatches then (cash-out) 60/42 Cal Row Rx - 50/35 DB Rx2 - 35/20 DB Rx3 - 15/10 DB Stretch: - 1 min foam roll Calf /leg - 1 min foam roll IT Band /leg
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