WOD

Sat, Oct 14 2023

Sat, Oct 28, 2023 at 10:00am Dirty Wookie 5k
Sat, Dec 23, 2023 at 5:00pm Allure Holiday Party
Sat, Feb 3, 2024 at 10:00am CrossFit for Health Seminar
Thu, Feb 29, 2024 at 6:30pm 2024 CROSSFIT GAMES OPEN TEAMS ANNOUNCEMENT
Fri, Mar 1, 2024 at 4:30pm FRIDAY NIGHT LIGHTS
Most Recent Benchmark:
Snatch Max on Jan 5, 2026 (6 days ago)
Barbell Strength 20231014Home WOD 20231014Scary Squat Challenge

Barbell Strength 20231014


(Check In)
Warmup: 2 rounds
- 1 min Run/Bike/Row
- 10 Pushups
- 10 PVC Passthroughs
- 10 Shoulder Presses 45/35
- 10 Seated Box Jumps

Push Jerk Warmup

Push Jerk 3-3-3-3-3-3-3 (build to heavy)

10 Rounds
- 10/7 cal Row/Bike
- 5 DB Bench Press
- 5 Strict Chin Ups
- 5 Hang DB Snach /side
- 5 Strict Press
- 5 Front Squat
- 5 Back Rack Reverse Lunge /side

Accessory:
- accumulate 100 banded Tricep Pushdowns
(15 GHD Hip Extensions every time you break)

Stretch:
- pigeon pose
- thread the needle
- banded shoulder distraction

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Tracy LYes
Joe SYes
Coach AYes
CarsynYes
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)