WOD
 | Wed, Apr 26 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 20230426 | Home WOD 20230426 | Stay Hydrated Challenge |
CrossFit 20230426(Reps, Rx2, Rx3) Warmup: 1 min bike or row 10 air squats 10 push-ups to down dog 1 min bike or row 10 DB front squats 10 deficit push-ups (use DBs for deficit) 1 min bike or row 10 DB push presses 10 alternating front rack lunges 1 min bike or row 10 DB thrusters Rope Climb Progression 3 Rounds of 45 sec GHD Situps (rest as needed) WOD: 12 Min AMRAP - 9 DB Thrusters - 1 Rope Climb Rx 35/20 Rx2 - 25/15, 10 ft Rope Climb Rx3 - 15/10, 1 Rope Lower Stretch: 3 rounds - 30 sec Saddle stretch - 30 sec Down Dog stretch
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