WOD
 | Thu, May 4 2023 |  |
 | 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 |
| Sun, Jul 16, 2023 at 8:00am Lahontan Lake WOD |
 | Gymversary: Patrick(2) |
| Most Recent Benchmark: Max Height Box Jump on Mar 12, 2026 (1 day ago) |
| CrossFit 20230504 | Home WOD 20230504 | Get Outside Challenge |
CrossFit 20230504(Time, Rx2, Rx3) WARM-UP: 10 arm swings across 10 arm swings overhead 10 torso twists 20 alt hamstring scoops 20 high knees 20 butt kickers 30s single unders Review jump rope & DU skills SKILL: EMOM x 8 20s crossover singles – Rest the remainder of each minute WOD: 5 rounds for time 55 double unders 5 push jerks Rx 115/85 Rx2 40s double under attempts, 95/75 Rx3 single unders, 75/65 INTENDED STIMULUS 5:00-8:00 Double unders in 1:00 or less 2-3 rounds of the push jerks unbroken COOL DOWN: 2 sets 30s calf stretch/side 30s lacrosse ball shoulder mash/side
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