WOD
 | Sun, Jun 4 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 20230604 | 20230604 Goals Class | Home WOD 20230604 | Mobility Bingo Challenge |
CrossFit 20230604(Reps, Rx2, Rx3) WARM-UP: 2 rounds x 10 reps or :30 of... Samson stretch Overhead squats Situps Good mornings Pullups Dips 100m Farmers Carry SKILL: Squat therapy Partner WOD: 10 Min AMRAP - P1 - Wallballs (20/14) - P2 - 200 ft double DB Farmers Carry (partners switch every time partner returns from the farmers carry. Score = total wall balls completed by both partners) Rx 35/25 DB Rx2 25/15 DB Rx3 Scale WB, 15/10 DB INTENDED STIMULUS 200+ Wall Balls Big sets on the Wallballs Try to go unbroken and fast on the farmers carries STRETCHING: - 1:00 Quad foam roll - 1:00 Thoracic Spine foam roll - 1:00 Glute foam roll
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