WOD
 | Tue, May 30 2023 |  |
 | 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 |
| Sat, Sep 16, 2023 at 8:00am New Kids in the Box |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20230530 | Home WOD 20230530 | Get Outside Challenge |
CrossFit 20230530(Reps, Rx2, Rx3) WARM-UP: 1:00 row OR bike (easy) :30 hollow rocks 1:00 row OR bike (moderate) :30 cross-legged standing hamstring stretch /leg 1:00 row OR bike (fast) :30 pushup with rotation STRENGTH: 10:00 to work to a heavy 2-rep-max shoulder press WOD: EMOTM x 10mins 7 DB strict presses (30/20) AMRAP calorie row OR bike – Use two DBs Rx2 25/15 Rx3 20/10 INTENDED STIMULUS Perform both movements in each minute DB presses should be heavy, but always unbroken :30-:45 seconds to accumulate calories every round FAST transitions Consistent bike/row pace for the first 9 rounds with a sprint to finish STRETCHING: :30-:45 figure 4 stretch/side :30-:45 psoas smash/side
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