WOD
 | Wed, Apr 19 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 20230419 | Home WOD 20230419 | Stay Hydrated Challenge |
CrossFit 20230419(Time, Rx2, Rx3) Warmup: 100m jog 50ft soldier kicks 50ft alternating quad stretch 50ft high knees 50ft butt kickers 50ft alternating walking lunges 50ft broad jumps 50ft skip for height 50ft skip for distance 100m jog -rest 100m run 10 air squats 100m run 10 air squats Barbell Warmup Build to WOD weight (3-4 rounds) - 3 Back Squat - 3 Front Squat (rest 1 min between rounds) WOD: - 20 Back Squats - 800m Run (1000m Row) - 100 Air Squats - 800m Run (1000m Row) - 20 Front Squats Rx - 115/85 Rx2 - 95/65, 600m Run Rx3 - 75/55, 400m Run INTENDED STIMULUS 13:00-18:00 Perform the back squats in 2 sets or less (try to hang on and go unbroken) Scale the load of the barbell to meet the stimulus. If there is any question, go lighter and move faster through the workout
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