WOD
 | Mon, Apr 3 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 20230403 | Home WOD 20230403 | Stay Hydrated Challenge |
CrossFit 20230403(Reps, Rx2, Rx3) Warmup: 30 sec on, 10 sec rest - Single Unders - alt Single Leg Toes Touches - Inchworms - Air Squats - Single-Single-Double - Stink bugs - Up-Downs - Double Unders - Burpees Devils Press Warmup: 5 DB deadlifts 3 DB burpee deadlifts 3 DB burpee cleans 3 devils presses - 200m Double DB Front Rack Walk - 50 GHD Hip Extensions (front rack walk outside if possible, otherwise go 8 laps indoors. Use DB weight you'll be using for the WOD) Partner WOD: 20 Min AMRAP - 50 Double Unders (count as 5 reps per person) - 1 Devils Press - 2 Devils Press - 3 Devils Press - 2 Devils Press - 1 Devils Press (both partners perform jump rope at same time, then partner A does 1 Devils Press, Partner B does 1 Devils Press, Partner A does 2 Devils Press, Partner B does 2 Devils Press, etc.) Rx - 45/30 Rx2 - 35/20, 30 sec Double Unders Rx3 - 25/15, 50 Singles INTENDED STIMULUS 5 rounds Both partners work to complete 50 double unders each One person works at a time to complete each set of devils presses Ascending and descending reps keep paces high throughout the workout
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