WOD
 | Wed, May 31 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 (7 days ago) |
| CrossFit 20230531 | Home WOD 20230531 | Get Outside Challenge |
CrossFit 20230531(Time, Rx2, Rx3) WARM-UP: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 10 single-leg KB deadlifts/leg 20 alternating reverse lunges :20 single unders 10 KB good mornings 10 box step-ups :20 double unders or single unders SKILL/STRENGTH: 2 hang snatch high pulls 2 hang power snatches – Rest 3:00 between sets WOD: 5 rounds for time 40 double unders 30 box step-ups (24/20) 20 KB swings (53/35) Rx2 :30 double under attempts 35/26 Rx3 :30 penguin hops, 26/18 INTENDED STIMULUS 12:00-18:00 This workout builds overall conditioning and stamina Loading, volume, and complexity should allow for large sets - try to push for at least one unbroken round Adjust speed on the box step-ups to keep moving and regain energy for the other two movements Finish each set of KB swings in 2 sets or less STRETCHING: 1:00 foam roll quads 1:00 foam roll lower back 1:00 foam roll calves
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