WOD
 | Mon, Apr 17 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 20230417 | Home WOD 20230417 | Stay Hydrated Challenge |
CrossFit 20230417(Time, Rx2, Rx3) Warmup - 2 min Row, Bike or Run (slow) - 20 box step-ups (step down) - 20 pike plank shoulder taps (feet on floor) - 90 sec Row, Bike or Run (med) - 20 single-leg box step-downs (10 each leg) - 20 pike shoulder taps (feet on box) - 1 min Row, Bike, or Run (fast) - 10 box jump-overs - 2 x handstand walk around the box (1 x each direction) Toes-2-Bar Progression Accumulate 2 mins in Superman Hold WOD: 21-18-15-12-9-6-3 - Toes-2-Bar - Box Jump Overs (30/24) Rx2 - K2E, 24/20 box Rx3 - Hanging Knee Raises, lower box
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