WOD
 | Thu, Mar 30 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 20230330 | CFA Kids - Week 164 | Home WOD 20230330 | 1000 Air Squats |
CrossFit 20230330(Time, Rx2, Rx3) Warmup: 2 rounds (20 sec each) jumping jacks mountain climbers superman arches up-downs jumping squats Jumps to Target - 10 Power Jumps, try to float - 10 Jumps to Target, for height - 10 Jumps to Target, quickly GHD Hip Extension Review Ring Rows to Parallel practice: 5 pause ring rows 5 ring rows 5 ring rows to parallel Accumulate 20 Skin the Cats WOD: 21-18-15-12-9 - Jumps to Target (12 in) - GHD Hip Extensions - Ring Rows to Parallel Rx2 - 8 in target, Ring Rows w/ feet in front of rings Rx3 - 4 in target, weighted good mornings, ring rows w/ feet behind rings INTENDED STIMULUS 10:00-15:00 Continuous/unbroken reps while jumping and touching the target Hip extensions in 2 sets or less Ring rows in 3 sets or less Maintain a rigid body position during the rows even at the cost of slowing down Stretch: 2 rounds - 30 banded Pullaparts - 30 sec wrist extension stretch /arm
|
|
|
