WOD
 | Mon, May 15 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 (6 days ago) |
| CrossFit 20230515 | Squat Clean Max | Home WOD 20230515 | Get Outside Challenge |
CrossFit 20230515(Reps, Rx2, Rx3) WARM-UP: On a 7:00 Clock Partner A: Rows to 100m - For every meter Partner A rows under or over 100m, they must perform that many burpees Partner B: As soon as Partner A gets off of the rower, Partner B starts on their own 100m row SKILL: Build to a 1-rep-max squat clean WOD: 4 rounds for reps 1:00 calorie row 1:00 Russian kettlebell swings (53/35) 1:00 burpees 1:00 wall-ball shots (20/14) 1:00 rest Rx2 35/26 Rx3 26/18, 14/10 INTENDED STIMULUS 10-15 cal, 20-30 KB swings, 10-15 burpees, and 15-25 wall-ball shots. Perform at least 60 total reps per round. Hit each minute hard and utilize the built-in rest STRETCHING: Accumulate 1:00 foam roll quads 1:00 foam roll lower back 1:00 foam roll calves
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Cleans
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