WOD
 | Tue, May 9 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: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20230509 | Home WOD 20230509 | Get Outside Challenge |
CrossFit 20230509(Reps, Rx2, Rx3) WARM-UP: 30s skier jacks 5 inchworms + 1 push-up 5 DB windmills/arm 30s up-downs 10 single-arm DB deadlifts/arm 10 DB goblet squats 30s burpees 10 strict presses/arm 10 push presses/arm Review Turkish Get-up SKILL WORK: For time 400m DB farmers carry = heavy – Use two dumbbells WOD: AMRAP x 12 4 left-arm DB Turkish get-ups 4 right-arm DB Turkish get-ups 16 DB walking lunges – Use one DB Rx 35/25 Rx2 25/15 Rx3 15/10 INTENDED STIMULUS 4-6 rounds 4 unbroken Turkish get-up reps per arm every round Lunges unbroken every round Same DB for both movements Hold the DB however choose Try to speed up as the workout progresses and movement becomes more precise SCORE: 1 = 24 2 = 48 3 = 72 4 = 96 5 = 120 6 = 144 STRETCHING: 2 sets 1:00 foam roll lower back 1:00 foam roll quads
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