WOD
 | Mon, Mar 27 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 20230327 | Home WOD 20230327 | 1000 Air Squats |
CrossFit 20230327(Reps, Rx+, Rx2, Rx3) Warmup: 5 inchworms + 1 push-up 20 high knees 100m run 10 alt foot flat mountain climbers 20 butt kickers 100m run 15 sec Samson stretch /side 15 sec squat hold 100m run 30 sec plank-ups 30 sec burpees Shoulder Tap Progression - knees, plank, foot elevated, pike, box - partial wall walk - handstand (chest to wall, back to wall) - freestanding 3 Rounds - 20 Alt Shoulder Taps (increase difficulty each round) Handstand Hold Practice: EMOTM x 5 mins - 10 to 20 sec HS Hold Kipping Pullup Warmup WOD: 2 Rounds 3 Min AMRAP - 100m Run (5 Shuttle Runs) - 5 Pullups 3 Min AMRAP - Accumulate Max (seconds) Handstand Hold against wall (Rest 2 mins between rounds) Rx+ 10 Pullups, Freestanding Handstand Rx2 10 Jumping Pullups Rx3 10 Ring Rows, Pike Hold from box Score = total reps + total HS seconds (100m run = 10 reps)
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