WOD
 | Sun, Apr 2 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 20230402 | Home WOD 20230402 | Goals - Strength Week 1 | Other Results | Stay Hydrated Challenge |
CrossFit 20230402(Time, Rx2, Rx3) Warmup: 3 min row (slow to moderate) 30 sec mountain climbers 5 inchworms + push-up 5 KB windmills /arm 30 sec up-downs 10 single-arm KB swings, right arm 10 single-arm KB swings, left arm 30 sec burpees 10 single arm KB presses, right arm 10 single arm KB presses, left arm Wall Walk Progression - 30 sec Shoulder Taps - 30 sec Shoulder Taps in Pike - 30 sec partial Wall Walk - 30 sec Wall Walk - 30 sec Shoulder Taps in Handstand 4 rounds - 20 sec Seated Leg Raise (10 sec rest) - 20 sec Hollow Hold (10 sec rest) WOD: - 10 Wall Walks - 1000/800m Row (2500/1750 Bike) - 10 Wall Walks Rx2 - 5 wall walks Rx3 - 10 inchworms + pushup, 500/400m Row Stretch: Banded Shoulder Stretch
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