WOD
 | Fri, Jul 14 2023 |  |
 | 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 |
 | Gymversary: Phil(1) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20230714 | Home WOD 20230714 | 1776 Pushup Challenge |
CrossFit 20230714(Time, Rx2, Rx3) WARM-UP: 20 easy row :20 moderate row :20 hard row :20 inch worms + push-up :20 easy row :20 moderate row :20 hard row :20 superman hold :20 easy row :20 moderate row :20 hard row :20 hollow hold WOD REVIEW PARTNER WOD FRIDAY!: For time 1,000m row 400m weighted front carry (100/70) 100 GHD sit-ups 400m weighted front carry 1,000m row – Use a pair of DBs, KBs, a sandbag for each carry Rx2 70/50, GHDs to parallel Rx3, 800m row, 50/35, 100 sit-ups INTENDED STIMULUS 18:00-25:00 Partners trade-off in small chunks to keep moving Rows done in 4:00-5:00; carries done in 3:00-5:00; GHD sit-ups done in 4:00-6:00 STRETCHING: 1:00 foam roll upper back 1:00 foam roll lower back, left side 1:00 foam roll lower back, right side
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