WOD
 | Thu, Apr 6 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 |
 | Gymversary: Coach A(1) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20230406 | CFA Kids - Week 165 | Home WOD 20230406 | Stay Hydrated Challenge |
CrossFit 20230406(Max Time, Rx2, Rx3) Warmup: 3 min row/bike 10 leg swings /leg (up and back) 50ft walk on toes 50ft walk on heels 50ft skip for height 50ft skip for distance 50ft broad jump 100m jog (50%) 100m run (75%) 100m run (85%+) 5 x 100m sprint (90%+) WOD Progression 20 sec plank hold 20 alternating seated single-leg lifts 20 sec pike hold 20 sec tuck-up hold 20 sec chest-to-wall handstand hold 20 sec seated single-leg raise hold 20 sec handstand hold (back to wall) 20 sec seated leg raise hold L-sit Variations (boxes, parallettes, KBs or DBs, pullup bar, rings, floor) 3 min of free play - Handstand hold practice - L-sit hold practice WOD: EMOTM x 16 Mins Even Mins - Max Handstand Hold Odd Mins - Max L-sit Hold (score = cumulative time combined) Rx2 - box pike handstand or partial wall walk, bent knee L-sit hold Rx3 - plank hold, seated leg lift hold INTENDED STIMULUS Gymnastics-focused day! Great opportunity to build strength, skill, and stamina Find a challenging variation of each movement - choice should allow at least :20 of each movement in each set
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