WOD
 | Sun, May 28 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 20230528 | Home WOD 20230528 | Get Outside Challenge |
CrossFit 20230528(Time, Rx2, Rx3) WARM-UP: 200m run 25-ft down and back of... Knee huggers – quad pulls High knees – butt kickers Hamstring scoop stretch – Frankenstein walk Samson lunge – spiderman twist Inchworm with pushup – burpee broad jump SKILL WORK: 4 sets with a partner 200m run – One partner runs while the other rests. – Each partner runs 4×200m – Work on running technique rather than speed WOD: 3 rounds for time 20 GHD situps 20 burpee box jump-overs (24/20) 20 wallballs (30/20) Rx2, GHD sit-ups to parallel, 15 burpee box jump-overs, 10 wallballs 20/14 Rx3 AbMat situps, 15 burpee box jump-overs 20/16, 10 wallballs 14/10 INTENDED STIMULUS 10:00-18:00 No more than 1:30 on GHD sit-ups or wall-ball shots per round 2:00 or less on burpee box jump-overs Aim for consistency from start to finish STRETCHING: 2 sets :30 lacrosse ball psoas mash/side :30 lacrosse ball glute mash/side
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