WOD
 | Thu, Jun 29 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 20230629 | Home WOD 20230629 | Other Results | Mobility Bingo Challenge |
CrossFit 20230629(Time, Rx2, Rx3) WARM-UP: 2 rounds with a partner 10 med-ball chest passes 10 med-ball squat + throws 10 med-ball sit-up tosses SKILL/STRENGTH: Accumulate 50 GHD hip extensions – Pause for :02 at top of each rep @ break 3 pull-up (5-10 second) negatives WOD: 3 x AMRAP x 3mins 20 wall-balls (20/14) 15 toes-to-bars – Rest 2:00 between AMRAPs Rx2 15 reps @ 14/10, knees-to-elbows Rx3 10 reps @ 10/8, hanging knee raises INTENDED STIMULUS 1-2 rounds/AMRAP Wall-ball shots in 1:00 or less Toes-to-bars in 1:00 or less, complete in sets of 3 or more; no singles! Cycle reps for both movements STRETCHING: 2 sets :30 standing quad stretch/side :30 quad foam roll/side
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