WOD
 | Fri, Jul 7 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 (8 days ago) |
| CrossFit 20230707 | Home WOD 20230707 | 1776 Pushup Challenge |
CrossFit 20230707(Rounds, Rx2, Rx3) WARM-UP: 200m walk then... 10 leg swings/leg 10 alternating Samson stretch lunges 10 unweighted good mornings 5 single-arm DB power cleans/arm 10 lateral leg swings/leg 5 single-leg step-ups/leg (hands on head) 5 DB deadlifts 5 DB power cleans SKILL WORK: AMRAP x 6mins Wall walks (:05 hold at the top of the walk) – Complete for reps and quality – Take as many steps toward the wall as possible based on your capacity – If you are new or inexperienced with the wall walk, treat this as an EMOM PARTNER WOD FRIDAY! AMRAP x 20mins - 8 DB step-ups (50/35, 20 in box) - 8 DB squat cleans (one partner completes a round, while the other rests; switch; use two DBs for both movements) Rx2 - 35/20 Rx3 - 20/15, 12 in box INTENDED STIMULUS 15+ rounds Lower-body and lower-back fatigue from step-up and squat redundancy Light loading and low box that allows for faster-than-usual paces STRETCHING: 2 sets :30 pigeon stretch/leg :30 cat-cow :30 standing pike stretch
|
|
|
