WOD
 | Thu, May 18 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 (8 days ago) |
| CrossFit 20230518 | Home WOD 20230518 | Get Outside Challenge |
CrossFit 20230518(Rounds, Rx2, Rx3) WARM-UP: 2 rounds Start w/ 200m run then each drill down 50-ft and back Karaoke Knee to chest Walking lunges High knees Butt kicks STRENGTH: 7 sets for load 1 power clean 1 hang power clean 1 jerk WOD: AMRAP x 12 (rounds) 12 front squats (95/65) 30 crossovers Rx2 75/55, 30 double unders Rx3 65/45, 30 single unders INTENDED STIMULUS 8-10 rounds Fast couplet with quick transitions Complete all squats unbroken Spend no more than 1:00 on crossovers STRETCHING: 2 sets :30 foam roll IT band/leg :30 lacrosse ball roll/foot
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