WOD
 | Wed, Jul 12 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 20230712 | Home WOD 20230712 | 1776 Pushup Challenge |
CrossFit 20230712(Time, Rx+, Rx2, Rx3) WARM-UP: 200m walk then 2 sets... 10 PVC pass throughs 10 PVC overhead lunges 10 hamstring kick-ups/leg 10 supermen 5-10 pike push-ups SKILL/STRENGTH: 5 heavy sets 3 back squats – Rest 2:00-3:00 between sets – Use 80-85% of your 1-rep-max back squat WOD: For time 5-8-13 Deficit handstand push-ups Double-DB deadlifts (70/50) – Touch all 4 heads of the DBs to the floor Then… 89-ft double-KB overhead walking lunge (53/35) Rx+ as programmed above Rx HSPUs, 50/35, 35/26 Rx2 HSPUs w/ platform, 35/25, 20/18 Rx3 Pike push-ups on DBs, 25/15, 18/10 INTENDED STIMULUS 5:00-10:00 Sets of 3+ on the handstand push-ups Deadlifts in 1-2 sets Overhead lunges in 2-3 sets STRETCHING: 2 sets :30 seated pike stretch :30 seated straddle stretch :30 single-leg hamstring stretch/side
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