WOD

Wed, May 10 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 20230510Home WOD 20230510Get Outside Challenge

CrossFit 20230510


(Time, Rx2, Rx3)
WARM UP: Plank Tap Relay Game
Head-to-Head race tapping each DB twice
– each group goes 4-times

Review L-sit Progressions

STRENGTH: Accumulate
50 barbell or PVC good mornings

WOD: 3 rounds for time
50 up-downs
1:00 seated L-sit hold
– Accumulate a total of 1:00 in the L-sit per round

Rx2 40 up-downs, one knee bent L-sit hold
Rx3 30 up-downs, both knees bent L-sit hold

INTENDED STIMULUS:
11:00-15:00
Max 3 mins on up-downs, 2 mins on L- holds
Body stays rigid and unchanging in the plank position of the up-down
Keep moving on the up-downs

STRETCHING:
45s lacrosse ball in lat/side
1m cobra stretch

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1st11:30 RxCoach E Wed, May 10, 2023
2nd12:45 RxCoach B Wed, May 10, 2023
3rd13:39 RxAmelia Wed, May 10, 2023
1st12:00 Rx2Matt Wed, May 10, 2023
2nd15:35 Rx2James H Wed, May 10, 2023

Coach E11:30 Rx
Coach B12:45 Rx
Katie C13:05 Rx
Amelia13:39 Rx
Tricia14:02 Rx
Marcus15:00 Rx
Matt12:00 Rx2
Abhi14:30 Rx2
Logan B14:50 Rx2
James H15:35 Rx2
Elsa16:15 Rx2
Wayne14:30 Rx3
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