WOD
 | Wed, Apr 5 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 20230405 | Home WOD 20230405 | Stay Hydrated Challenge |
CrossFit 20230405(Reps, Rx2, Rx3) Warmup: 30 secs each alternating back rack lunges push-ups (from knees as needed) air squats burpees PVC good mornings PVC pass throughs Muscle Up Progression Deadlift Progression & loading (5-5-5-5) WOD: Every 2 Mins x 6 rounds - 5 Deadlifts (heavy, 70% of 1RM or more) - Max Muscle Ups in remaining time (rest 1 min between rounds) Score = total reps (including deadlifts) Scaled - Low Ring Muscle Up Transitions Rx2 - feet in front of rings, full lockout at top Rx3 - feet behind rings INTENDED STIMULUS Choose a deadlift loading that is challenging, but manageable for all 6 sets and allows for unbroken reps - should be challenging, but unbroken
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