WOD
 | Thu, Mar 16 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 |
 | Welcome: Donna |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20230316 | CFA Kids - Week 162 | Home WOD 20230316 | 1000 Air Squats |
CrossFit 20230316(Time, Rx2, Rx3) Warmup: 5 inchworms w/ 3 push-ups per rep 30 sec shoulder taps 15 hollow rocks 15 superman arch-ups 30 sec kip swings Ring Muscle Up Progression False Grip > Ring Dip > Muscle Up Transition DB Overhead Walking Lunge Review Accumulate: - 50 GHD Situps - 100 Med Ball Russian Twists (20/14) WOD: - 10 Jumping Ring Muscle Ups - 100 ft single arm DB Overhead Walking Lunge - 1000/800m Row (800/700m Run) - 100 ft single arm DB Overhead Walking Lunge - 10 Jumping Ring Muscle Ups Rx - 35/25 DB, rings above shoulders Rx2 - 25/15 DB, rings at armpits Rx3 - 15/10 DB, low ring transitions INTENDED STIMULUS 12:00-18:00 Lunges completed in 1-2 sets
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