WOD
 | Tue, Mar 14 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 20230314 | Home WOD 20230314 | 1000 Air Squats |
CrossFit 20230314(Reps, Rx2, Rx3) Warmup: 30 jumping jacks 10 alternating spiderman stretches 10 push-ups to down dog 5 single-arm ring rows /arm 5 foot-assisted ring dips 30 jumping jacks 5 ring rows 5 jumping ring dips 5 jumping pull-ups 5 jumping ring dips (use feet less) 30 jumping jacks 5 pull-ups 5 ring dips Sumo Deadlift High Pull Progression Thruster Progression EMOTM x 7 - 1-5 Pullups (work the hardest option you can do) WOD: 3 Min AMRAP of... - 7 Ring Dips - 10 Sumo Deadlift High Pull (rest 5 minutes then...) 3 Min AMRAP of... - 7 Pullups - 10 Thrusters (same weight as SDHP) Rx - 75/55 Rx2 - 65/45, foot assisted ring dips, jumping pullups Rx3 - 45/35, box dips, ring rows INTENDED STIMULUS Complete 3 or more rounds in each AMRAP Barbell loading should be light and unbroken for all rounds Ring dips and pull-ups should be completed in 1-2 sets Choose a scale that allows you to move fast
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