WOD
 | Mon, Mar 6 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 20230306 | Home WOD 20230306 | Other Results | 1000 Air Squats |
CrossFit 20230306(Reps, Rx2, Rx3) Warmup: 2 rounds 10 calf raises 10 plate toe taps 10 step-ups 10 drop-and-land off of the plate 5 step-up + squat landing /leg 10 box jump + step-down (alternating step-down leg) 5 box jump + squat landing 5 box jump + slow rebound 5 box jumps Deadlift Progression Front Squat Warmup Accumulate 5 mins of Barbell Hold in the Back Rack position (Use workout weight - you may take it off the rack) WOD: 12 Min AMRAP 1-2-3-4-5... of - Deadlift (115/85) - Front Squat (115/85) - Box Jump or Step-up (30/24) (continue adding 1 rep each round) Rx2 - 95/65 barbell, 24/20 box Rx3 - 75/55 barbell, lower box (use as high of box as possible)
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