WOD
 | Tue, Apr 4 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 20230404 | Home WOD 20230404 | Stay Hydrated Challenge |
CrossFit 20230404(Rounds, Rx2, Rx3) Warmup: Row 300 meters (increase pace with each 100 meters) 30 sec PVC overhead lunges 30 sec scap pull-ups 30 sec plate squats 30 sec kip swings 30 sec PVC overhead squats 30 sec jump and slow pullup negative Build to heavy 3-rep Overhead Squat from floor with a Power Snatch Pullup Warmup WOD: 12 Min AMRAP - 500/400m Row/Run (1500/1200m Bike) - 15 Pullups - 10 Overhead Squats Rx - 95/65 Rx2 - 75/55, Banded Pullups Rx3 - 55/35, Ring Rows INTENDED STIMULUS 3-5 rounds Fast triplet! Lighter overhead squat and smaller pull-up sets Move through the pullups and overhead squats in 1-2 sets, but ideally complete them unbroken The row should be fast but also a chance to recover before returning to the pull-ups and squats
|
|
|
