WOD
 | Wed, Mar 1 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 20230301 | Home WOD 20230301 | 1000 Air Squats |
CrossFit 20230301(Reps, Rx2, Rx3) Warmup: 3 rounds x 10 reps or :30 of: Samson stretch Overhead squats Sit-ups Hip extensions/good mornings Pull-ups Dips Wall Ball Progression - 5 Med Ball Squats - 5 Wall ball Shots - 5 High Wall Ball Shots - 10 High Wall Ball Shots Tabata (8 rounds @ 20 sec on, 10 sec off) alternate between - Med Ball Russian Twists (20/14) - Handstand Hold WOD: 10 Min AMRAP - 20 Wall Balls (11/10 ft target) - 10 Strict Pullups Rx - 20/14 lb Rx2 - 14/10 lb, 10 Kipping Pullups Rx3 - 12 Wall Balls @ 10/8 lb, 10 Ring Rows or banded Pullups
|
|
|
