WOD
 | Tue, Mar 28 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 (8 days ago) |
| CrossFit 20230328 | Home WOD 20230328 | 1000 Air Squats |
CrossFit 20230328(Weight, Rx2, Rx3) Warmup: 3 min run/row/bike 2 Rounds: - 10 PVC pass through - 10 PVC side bends - 5 PVC around the worlds in each direction - 30 sec per side PVC front rack stretch - 10 air squats - 10 jumping squats Clean & Jerk review & build up - 3 to 5 sets of 3 Clean & Jerks WOD: 16 Min AMRAP Min 1 - 15/10 Cal Bike (Row) Min 2 - 3 Clean & Jerks (moderate weight, touch-n-go) - 2 mins rest, then 6 Mins to complete max weight 2-rep Front Squat (take bar from floor) Rx2 - 12/8 cals Rx3 - 9/6 cals Score = max weight successfully lifted for 2 Front Squats INTENDED STIMULUS Go hard on the bike - accumulate calories in 50s or less Allow at least 10s to transition to clean and jerks Complete clean and jerks in sets of three touch-and-go reps, NOT as singles Stretch: 1 min Couch Stretch /side
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