WOD
 | Tue, Apr 18 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 20230418 | Home WOD 20230418 | Stay Hydrated Challenge |
CrossFit 20230418(Reps, Rx2, Rx3) Warmup: 30 jumping jacks 10 push-up to down dog 10 alternating spiderman stretches 20 skier jacks 20 sec top-of-the-ring dip support hold 20 skier jacks 20 sec bottom-of-the-ring dip support hold 10 air squats 10 up-downs 10 foot-assisted ring dips 10 wall-ball front squats 30 high knees (in place) 10 jumping ring dips 10 wall-ball push presses to the target 30 butt kickers (in place) 5-10 ring dips 10 wall-ball shots Squat Clean Progression EMOTM x 5 - 3 Hang Squat Cleans WOD: 10 min AMRAP - 3 Wall Balls (20/14) - 3 Ring Dips - 6 Wall Balls - 6 Ring Dips - 9 Wall Balls - 9 Ring Dips - Etc... (continue adding 3 reps /round) Rx2 - 14/10, banded Ring/Matador dips Rx3 - 10/8, box dips INTENDED STIMULUS All athletes should get to the round of 15 Advanced athletes should push for the set of 21 Maintain unbroken wall-ball shot sets for as long as possible No singles on the ring dips (Challenge yourself, but not to the point of failure)
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