WOD
 | Wed, Apr 12 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 20230412 | Home WOD 20230412 | Stay Hydrated Challenge |
CrossFit 20230412(Time, Rx2, Rx3) Warmup: 2 min Run/Row/Bike 2 Rounds (30 sec each movement) - PVC Passthroughs - Air Squats -> feet/knees together - PVC Side Bends - Lunges -> step back Lunges - PVC Good Mornings - Pistol to parallel -> heel-hooked Pistol DB Snatch Progression Every 2 minutes x 5 Rounds - 6 alt. DB Squat Snatch WOD: 5 Rounds - 10 alternating Pistol Squats - 20 alternating DB Snatch Rx - 40/25 Rx2 - 30/20, 20 heel-hooked Pistol squats Rx3 - 25/15, 20 step back Lunges Stretch: 2 rounds - 1 min foam roll Quads - 1 min foam roll Lower Back
|
|
|
