WOD
 | Tue, Jul 11 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 20230711 | Home WOD 20230711 | 1776 Pushup Challenge |
CrossFit 20230711(Rounds, Rx2, Rx3) WARM-UP: 400m run (easy pace) then... 25ft down and back - Bear crawl (down) - Samson lunges (back) - Spiderman twist - Side lunges - Crab walk (focus on maintaining high hips) - Burpee broad jump 200m run (moderate pace) 3 Rounds for quality - 5 scap pull-ups - 10 plank shoulder taps (R/L) to down dog - 10 bootstrappers 200m run FAST/STRIDE SKILL/STRENGTH: 3 sets :30 V-ups :30 pushups :30 air squats – Rest 1:00 WOD Review WOD: AMRAP x 10mins - 12 box jumps (30/24) - 3 rope climbs Rx2 24/20, 1 rope climb Rx3 20/16, 3 rope lowers INTENDED STIMULUS 4-7+ rounds Box jumps complete sub 1:00 and rope climbs sub 1:30 STRETCHING: 1:00 elevated pigeon pose (on box if needed)/side :30 forearm stretch on wall/side
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