WOD
 | Thu, Apr 27 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 20230427 | Home WOD 20230427 | Stay Hydrated Challenge |
CrossFit 20230427(Rounds, Rx2, Rx3) Warmup: 3 rounds 20 jumping jacks 10 KB deadlifts 50ft single-arm KB overhead carry /arm 10 KB bent over rows /arm KB Swing Review 3 rounds - 45 sec GHD Hip Extensions WOD: 1 min on/1 min off x 10 rounds - 8 KB Swings - 4 Burpees (for total rounds, each minute continue where you left off from the previous minute) Rx - 53/35 Rx2 - 35/26 Rx3 - 26/18 INTENDED STIMULUS Spicy interval workout Find a number of rounds per minute and hold on or go faster DON'T FORGET: pick up where you left off when counting rounds Stretch: 2 rounds - 1 min standing Pike stretch - 30 sec Cobra stretch
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