WOD
 | Tue, Jun 27 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 |
 | Welcome: Julie A |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (8 days ago) |
| CrossFit 20230627 | Home WOD 20230627 | Mobility Bingo Challenge |
CrossFit 20230627(Reps, Rx2, Rx3) WARM-UP: 400m jog then 3 sets of 10 banded pass throughs 10 alternating soldier kicks 10 banded pull aparts 10 alternating hamstring scoop stretches SKILL: ROWING TECHNIQUE 2 sets x :20 upright torso 2 sets x :20 level hands 2 sets x :20 fast pull, slow return WOD: EMOTM x 20mins Even minutes: 3 power cleans (135/105) Odd minutes: Max calorie row Rx 2 105/85 Rx3 75/55 INTENDED STIMULUS Moderately heavy clean under cardiovascular distress Scored by max calories, ideally 10+ per minute for intermediate athletes and 15+ per minute for advanced athletes. Barbell should feel heavy, but should not fail any reps Touch-and-go or quick singles on the cleans STRETCHING: 2 sets :30 figure 4 stretch/side :30 couch stretch/side
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