WOD
 | Fri, May 5 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 |
| Most Recent Benchmark: Max Height Box Jump on Mar 12, 2026 (1 day ago) |
| CrossFit 20230505 | Home WOD 20230505 | Get Outside Challenge |
CrossFit 20230505(Time, Rx2, Rx3) WARM-UP: Athletes stand 5 meters apart 2 rounds with a partner: 100m run tossing med ball back and forth 10 med-ball chest passes 10 med-ball squat + throws 10 med-ball sit-up tosses Review Toes-2-Bar, Chest-2-Bar, Hanging Knee Raises STRENGTH: 3 sets 5 GHD hip-back extensions Super set w/ 5 Standing weighted A-T-Ys WOD: For time with a partner! 1-2-3-4-5-6-7-8-9-10: Wall balls (20/14) Toes-to-bars Then… 10-9-8-7-6-5-4-3-2-1: Wall balls Toes-to-bars – Non-working partner holds a plank Rx2 knees-2-chest, 14/10 Rx3 hanging knee raises, 10/8 INTENDED STIMULUS 10:00-16:00 Unbroken toes-to-bar through the rounds of 5 All wall balls should be unbroken Maintain quick transitions between movements STRETCHING: 1:00 saddle stretch 1:00 bottom-of-squat hold 1:00 saddle stretch
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