WOD
 | Thu, Jul 13 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 20230713 | Home WOD 20230713 | 1776 Pushup Challenge |
CrossFit 20230713(Rounds, Rx2, Rx3) WARM-UP: 2 sets :10 jumping jacks, slow :10 jumping jacks, moderate :10 jumping jacks, fast :30 alternating back-step lunges :30 ring rows (1) moderate, (2) hard difficulty SKILL/STRENGTH: 10-mins ATYs Super set w/ 5-10 diamond push-ups WOD: AMRAP x 5mins 10 alternating pistols 30 double-unders 15 pull-ups Rest 1:00 AMRAP x 5mins 10 alternating pistols 30 double-unders 12 chest-to-bar pull-ups Rest 1:00 AMRAP x 5mins 10 alternating pistols 30 double-unders 9 bar muscle-ups Rx2 6 alternating ankle wrap pistols DUs or 1-min DU attempts 15 ring rows Rest 1:00 12 pull-ups Rest 1:00 9 chest-to-bar pull-ups Rx3 10 alternating box pistols 30 singles 15 jumping pull-ups Rest 1:00 12 ring rows Rest 1:00 9 banded strict pull-ups ABOUT THE WORKOUT INTENDED STIMULUS 2-4 rounds, 2-3 rounds, and 1-3 rounds for each respective AMRAP STRETCHING: :30 calf stretch/leg :30 scorpion stretch/arm :30-1:00 banded lat stretch/arm
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