WOD
 | Tue, Apr 25 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 20230425 | Home WOD 20230425 | Other Results | Stay Hydrated Challenge |
CrossFit 20230425(Time, Rx2, Rx3) Warmup: 2 rounds 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 ring rows OR 3-10 strict pull-ups Strict Weighted Pullups (strength) 5 sets for load: 1 strict weighted pull-up – Rest exactly 1:00 between sets Kipping Pullup Progression (skill) WOD: 3 Rounds - 30 Jumping Lunges - 25 Pullups Rx2 - Banded Pullups Rx3 - Ring Rows (scale volume of rows to 15 if needed) Stretch: 2 rounds - 30 sec standing Quad stretch /leg - 30 sec banded Lat stretch /arm INTENDED STIMULUS 10:00 or less Pull-ups in 4 sets or less Consistent pace on the jumping lunges
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