WOD
 | Fri, May 26 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 |
 | Happy Birthday: Coach A |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20230526 | Home WOD 2023052623 | Other Results | Get Outside Challenge |
CrossFit 20230526(Time, Rx2, Rx3) WARM-UP: 20s each Jump rope Pushups Hip flexor stretch /leg Jump rope Air squats Extended child's pose Jump rope Review Handstand variations & Hip extensions PARTNER WOD FRIDAY!!!: 3 rounds for time 50-calorie bike (row or 600m run) 1:00 synchronized handstand hold 50 GHD hip extensions -Split up the bike and hip extensions; one person working at a time Rx2 40-calorie bike (row or 500m run) :40 synchronized pike handstand hold 40 GHD hip extensions Rx3 40-calorie bike (row or 500m run) 1:00 synchronized plank hold 40 supermen INTENDED STIMULUS 18:00-25:00 Each round in 6:00-8:00; bikes in 4:00 or less; handstand holds in 2:00 or less; hip extensions in 2:00 or less Quick transitions Switch partners as soon as start to fatigue on the bike and hip extensions to keep paces quick Partners DO NOT push to failure on the first round STRETCHING: 3 sets :30 standing straddle stretch :30 alternating scorpion stretch
|
|
|
