WOD
 | Tue, Apr 11 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 |
 | Welcome: Joe S |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20230411 | Home WOD 20230411 | Stay Hydrated Challenge |
CrossFit 20230411(Reps, Rx2) Warmup: 3 rounds 10 banded pass throughs 10 alternating soldier kicks 10 banded pull aparts 10 alternating hamstring scoop stretches Pullup Progression/Warmup (50m jog between each set) - 5 Single Arm Ring Rows /arm - 5 Ring Rows - 5 Jumping Pullups w/ 3 sec negative - 5 banded Strict Pullups - 2 to 5 Strict Pullups (100m jog at the end) 5 Rounds - 5-10 Dips (make them challenging) - rest 1 min between rounds WOD: 3 Min AMRAP x 5 Rounds - 400m Run - Max Strict Pullups in remaining time (rest 1 min between rounds) Rx2 - 300m Run, banded strict pullups INTENDED STIMULUS Finish each run between 1:30-2:15 Complete 5-15 pull-ups in each round - Perform at least 5 pull-up reps at a time If you feel good, push the pace on the run to give yourself the maximum amount of time to perform pull-ups. If you are a little banged up, take it slower on the run and try to maintain consistent sets on the pull-ups
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