WOD
 | Mon, Jul 10 2017 |  |
 | Sun, Dec 24, 2017 at 10:00am CrossFit Allure Holiday Celebration |
| Sun, Mar 25, 2018 at 1:00pm CrossFit End of Open Celebration |
| Wed, Jul 4, 2018 at 10:30am July 4th Marina WOD and BBQ |
| Sat, Jul 14, 2018 at 8:00am New Kids In The Box - CrossFit Competition |
| Sat, Aug 18, 2018 at 8:00am Lahontan Camping Trip |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| FRAN | On-Ramp Day 1 | On-Ramp Day 12 |
FRAN(Time, Rx2, Rx3,  The GirlsFran Baby! BENCHMARK WOD 'FRAN': 21-15-9 reps for time Rx: STIMULUS 2:00-10:00 Thrusters (95/65) Pull-ups Rx2 75/55 and/or scaled pull-ups Rx3 45/35, ring rows MODIFICATIONS: -Thrusters, modify weight so can complete the first 21 reps unbroken -Pull-ups, if volume to high on kipping pull-ups, modify to 15-12-9 or 12-9-6 STIMULUS NOTES: 2:00-10:00 Thrusters in 1-2 sets Pull-ups in 1-4 sets
Planned: Mon,Sep29,2025 Mon,Mar24,2025 Wed,Oct16,2024 Thu,Nov16,2023 Thu,Sep2,2021 Mon,May10,2021 Fri,Feb19,2021 Thu,Aug6,2020 Tue,Nov19,2019 Wed,Feb6,2019 Sun,Mar25,2018 Thu,Jan11,2018
|
|
|
