WOD
 | Tue, May 23 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 20230523 | Home WOD 20230523 | Get Outside Challenge |
CrossFit 20230523(Time, Rx2, Rx3) WARM-UP: :30 row/bike (easy pace) 10 alt spiderman stretches 10 staggered stance good mornings/leg :30 row (moderate pace) 10 alternating lunges 10 alternating DB deadlifts :30 row (moderate pace) 10 air squats 10 alternating DB sumo deadlift high pulls :30 row (fast pace) 10 DB goblet squats 10 alternating DB snatches STRENGTH: Accumulate 3:00 weighted plank hold 45/25 Overhead Squat Progression & Loading WOD: For time - 50 calorie row (bike) - 50 overhead squats (95/65) - 50 alternating DB snatches (50/35) Rx2 75/55, 35/25 Rx3 40 reps, 65/45, 20/15 INTENDED STIMULUS Finish in 7:00-13:00 Complete the row in 2:00-3:30 - challenge yourself to push the pace on the rower The overhead squat load should be light-to-moderate finishing in 3:00-5:00 Challenge yourself to keep moving and chipping away at the reps STRETCHING: 2 sets :30 lacrosse ball shoulder mash/side :30 band pull-a-parts :30 thread the needle /side
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