WOD
 | Wed, Jul 5 2023 |  |
 | 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 |
| Sat, Oct 28, 2023 at 10:00am Dirty Wookie 5k |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20230705 | Home WOD 20230705 | 1776 Pushup Challenge |
CrossFit 20230705(Time, Rx2, Rx3) WARM-UP: :30 jump rope (easy pace) :30 alternating Samson stretch :30 ring rows :30 jump rope (moderate pace) :30 push-up to down dog :30 ring rows :30 jump rope (moderate pace) :30 plank hold :30 jumping pull-ups :30 jump rope (fast pace) :30 push-ups :30 pull-ups SKILL/STRENGTH: 3 sets 3 deadlifts – Keep all sets unbroken – Rest 3:00 between sets WOD: For time 1000 meter row then, 5 rounds: - 15 pull-ups - 7 push jerks (115/75) Rx2 5 pull-ups, 7 push jerks (95/65) Rx3 10 jumping pull-ups, 7 push jerks (75/55) INTENDED STIMULUS Hopper workout from the 2007 CrossFit Games 12:00-17:00 Row in 3:30-6:00 Pull-ups in 3-5 sets, reducing total volume if needed Moderately loaded push jerks should always be unbroken Heavy on the grip and pulling strength/stamina STRETCHING: 1:00 banded shoulder stretches /arm
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