WOD
 | Thu, Apr 13 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 (6 days ago) |
| CrossFit 20230413 | Home WOD 20230413 | Stay Hydrated Challenge |
CrossFit 20230413(Reps, Rx2, Rx3) Warmup: 30 sec single-unders 10 KB deadlifts 10 air squats (focus: hips back) 30 sec single-single-double 10 Russian KB swings eye level) 10 air squats (focus: heels down) 30 sec double-unders or attempts 10 American KB swings (overhead) 10 air squats (focus: midline) Legless Rope Climb Progression & Practice: 4 rope pullups 3 rope lowers 2 foot hooks 1 foot hook + 1 pull + re-establish foot hook 1 rope climb (go as far as can) 1 legless rope climb (go as far as can) Double Under Review WOD: for total reps - 1 min Double Unders - 1 min Air Squats - 2 min Double Unders - 2 min American Kettlebell Swings - 3 min Double Unders - 3 min Burpees Rx - 53/35 KB Rx2 - 35/26 KB Rx3 - 26/18 KB, jump rope singles NTENDED STIMULUS 420+ reps Try to not slow down on the squats, swings, or burpees In the final minute, move faster than you want to on the burpees
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