WOD
 | Mon, Mar 13 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 |
| CrossFit 20230313 | Home WOD 20230313 | 1000 Air Squats |
CrossFit 20230313(Time, Rx2, Rx3) Warmup: 2 rounds 20 sec Samson lunge stretch /leg 10 alternating single-leg v-ups 20 sec superman hold 7 wall squats 3 wall walks 200m run or 1 min row/bike DB Squat & DB Facing Burpee Warmup Tabata (8 rounds) - 20 sec DB Shoulder-to-Overhead - 10 sec rest WOD: 21-18-15-12-9-6-3 - DB Squats (50/35) - DB Facing Burpees (use two DBs) Rx2 - 40/25 Rx3 - 30/15
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