WOD
 | Thu, Jun 8 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 20230608 | Home WOD 20230608 | Mobility Bingo Challenge |
CrossFit 20230608(Calories) WARM-UP: 3:00 on cardio machine of choice • Increase pace each minute. PIZZA DELIVERY GAME: 5 sets x :45 pizza delivery game • Perform :45 dynamic stretches between each set of the game – Alternating elbow-to-instep – Alternating single-leg V-up – Push-up to downward dog – Leg swings/side SKILL/STRENGTH: 9 sets for load 1 clean and jerk – Rest 1:00 between sets – Add load once every 3 sets WOD: 12 rounds for calories :30 bike (row or shuttle runs*) :30 rest -*25 ft w/ 1-shuttle run = 1 rep INTENDED STIMULUS 8-10+ calories Built-in rest means hit the :30 of work hard every single time Testing your redline Keep energy high and focus on sending it every single round Focus on breathing STRETCHING: 2 sets :30 frog stretch :30 couch stretch/leg
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