WOD
 | Thu, Mar 9 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 20230309 | CFA Kids - Week 161 | Home WOD 20230309 | 1000 Air Squats |
CrossFit 20230309(Time, Rx2, Rx3) Warmup: 1:20 row (easy) 40 sec good morning + jump 1:20 row (moderate) 40 sec air squats 1:20 row (fast) 40 sec burpees Pistol (single leg squat) Progression 10 alternating reverse lunge 10 alternating long reverse lunge 10 alternating elevated reverse lunge 10 alternating single-leg squat to box 10 alternating heel hook squat Hang Power Clean Progression & Loading - 4 x 3 Hang Power Cleans WOD: - 30 Hang Power Cleans (135/95) - 50 Alt. Pistol Squats - 2000/1600m Row (4800/4000m Bike) Rx2 - 95/65, Box Pistols Rx3 - 75/55, Reverse Lunges
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