WOD
 | Fri, May 12 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 20230512 | Home WOD 20230512 | Get Outside Challenge |
CrossFit 20230512(Rounds, Rx2, Rx3) WARM-UP: 200m run, slow 10 high ring or bar scap pullups 200m run, faster 10 high ring or bar kip swings Review muscle-up transition SKILL WORK: 4 sets Rx 20s ring dips with 10s rest Rx2 20s matador dips with 10s rest WOD: AMRAP x 15 with a partner! 10 muscle-ups 200m run with a partner – One partner works and one rests during the muscle-ups. Rx2 10 jumping muscle-ups Rx3 10 low-ring muscle-up transitions – One partner works and one rests during the transitions. INTENDED STIMULUS 5-8 rounds Muscle-ups complete in 1-2 sets/partner Advanced athletes push the runs, while others use the runs to recover between muscle-up work STRETCHING: 1:00 upper back lacrosse ball/side 1:00 lacrosse ball on calf/side
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