WOD
 | Mon, Mar 20 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 20230320 | Home WOD 20230320 | 1000 Air Squats |
CrossFit 20230320(Reps, Rx2, Rx3) Warmup: 3 rounds - Run 200m (slow | medium | fast) - 25 ft spiderman and reach | side lunge | Samson lunge - 25 ft knee huggers | standing figure 4 | high knees - 10 air squats - 25 ft quad pull | quad pull and reach | butt kicks - 25 ft chicken walk | toe touches | inchworms - 5 burpees Pullup/C2B Pullup Progression WOD: 20 Min AMRAP - 30 Air Squats - 20 Burpees to target - 10 C2B Pullups Rx2 - Pullups Rx3 - Banded Strict Pullups Stretch: - 1 min Couch stretch /leg - 1 min banded Pullaparts
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