WOD
 | Mon, Jul 10 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 |
 | Welcome: Coach C |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20230710 | Home WOD 20230710 | 1776 Pushup Challenge |
CrossFit 20230710(Time, Rx2, Rx3) WARM-UP: 200m walk :30 alternating hamstring scoops :30 cossack squats :30 runners stretch 200m run SKILL/STRENGTH: Every 2:00 for 4 sets: 3-5 squat snatches start w/ empty barbell, add load each set (not heavy) WOD: 3 rounds for time 15 thrusters (95/65) 400m run Rx2 75/55 Rx3 45/35, 200m run INTENDED STIMULUS 7:00-10:00 Fast couplet with quick transitions Thrusters in unbroken sets every round Runs complete in 2:15 or less every round STRETCHING: 1:00 foam roll quads 1:00 couch stretch/leg
|
|
|
