WOD
 | Thu, Jun 22 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: Max Height Box Jump on Mar 12, 2026 (1 day ago) |
| CrossFit 20230622 | Home WOD 20230622 | Mobility Bingo Challenge |
CrossFit 20230622(Reps, Rx2, Rx3) WARM-UP: :30 row (easy pace) 10 push-ups :30 row (moderate pace) 5-10 piked push-ups :30 row (moderate pace) 5 kick-up + negatives :30 row (fast pace) 5-10 handstand push-ups :30 row (fast pace) SKILL/STRENGTH: 3 sets 10 deficit deadlifts (2 in) – Keep all sets unbroken – Rest 3:00 between sets WOD: AMRAP x 20mins 3-6-9-12-15… etc. Handstand push-ups Clean and jerks (135/85) Calorie row Rx2 Scaled HSPUs (box or platform), 115/75 Rx3 Stinkbugs, 95/65 INTENDED STIMULUS Most athletes should complete the round of 15+. Advanced athletes should get into the round of 21 Maintain sets of 3 on the handstand push-ups Quick singles on the clean and jerks (5+ reps/1:00) STRETCHING: :45 scorpion stretch/side :45 lacrosse ball upper back/side :45 table top stretch
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