WOD
 | Thu, Jul 6 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 |
 | Happy Birthday: Aaron D |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (8 days ago) |
| CrossFit 20230706 | Home WOD 20230706 | 1776 Pushup Challenge |
CrossFit 20230706(Rounds, Rx2, Rx3) WARM-UP: 200m walk then... :30 alternating single-leg toe touches :30 alternating back-step lunges (empty barbell) :30 inchworm + push-ups 5 elbow instep + reach/side 10 alternating scorpions 10 barbell good mornings (empty barbell) 5 bar-facing burpees SKILL WORK: Accumulate 2:00 plank hold 2:00 hollow hold – each break 5-10 pushups (These count toward your July Challenge!) WOD: AMRAP x 12mins 12 deadlifts (155/105) 12 bar-facing burpees Rx2 115/85, 10 bar-facing burpees Rx3 95/65, 8 burpees INTENDED STIMULUS 8+ rounds; advanced athletes push for 10+ rounds 1:00-1:30 per round Unbroken movements for at least 3 rounds Deadlift should be broken into 2 sets or less STRETCHING: 1:00 foam roll quads 1:00 foam roll lower back 1:00 foam roll calves
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