WOD
 | Wed, Mar 22 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 (6 days ago) |
| CrossFit 20230322 | Home WOD 20230322 | 1000 Air Squats |
CrossFit 20230322(Time) Warmup: :30 jumping jacks :30 mountain climbers :30 alternative Spider-Man stretch 1:00 air squats (:02 hold at bottom) 2 sets each partner: - 8-10 front squats (building) One partner works while one rests 1 set each partner: - 8-10 Russian KB swings - 8-10 American KB swings - one partner works while one rests 2 sets: :30 med ball sit-up -rest :30 between sets Partner WOD: 5 rounds 17:00-24:00 minutes - 20 Front Squats (115/75) - 30 KB Swings (70/53) - 40 partner Med Ball Situps (20/14) (split the squats and swings as needed, one partner works at a time; alternate reps on the situps) Stimulus notes: Squats and KB swings in 1:30 or less Sets of 5+ on the squats and KB swings 2:00 or less on the sit-ups Maintain a sprint pace throughout the workout with one person working and the other resting for all movements Cooldown: 1:00 foam roll upper back 1:00 foam roll quads
Planned: Fri,Jul4,2025 Wed,Mar22,2023
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