WOD
 | Tue, Mar 7 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 20230307 | CFA Kids - Week 160 | Home WOD 20230307 | 1000 Air Squats |
CrossFit 20230307(Time, Rx2, Rx3) Warmup: 2 rounds - 10 alternating spiderman stretches soldier kicks plank reach-throughs v-ups 1 round 10 single-leg DB deadlift /leg 10 single-arm DB shoulder presses /arm 10 DB good mornings 30 DB Russian twists DB Power Snatch Progression: 10 DB lower to above the knee + stand 10 DB deadlift + shrugs 10 DB hang sumo deadlift high pulls 10 DB power snatches WOD: - 25 DB Power Snatch /arm - 50 Situps - 20 DB Power Snatch /arm - 40 Situps - 15 DB Power Snatch /arm - 30 Situps - 10 DB Power Snatch /arm - 20 Situps - 5 DB Power Snatch /arm - 10 Situps Rx - 50/35 Rx2 - 40/25 Rx3 - 30/15 INTENDED STIMULUS Finish between 15:00-20:00 Maintain large chunks of reps on the DB snatches Keep moving on the situps Stretch: - 1 min banded Shoulder stretch /side - 1 min Pigeon pose /side
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