WOD
 | Mon, May 23 2022 |  |
 | Mon, May 30, 2022 at 10:00am Memorial Murph |
| Sat, Dec 17, 2022 at 6:00pm Allure Holiday Party |
| Fri, Dec 23, 2022 at 7:00pm The 12 WODs of Christmas Celebration |
| Sat, Apr 29, 2023 at 7:30am Burpee Mile |
| Mon, May 29, 2023 at 10:00am Memorial Day Murph |
| CrossFit 20220523 | Home WOD 20220523 | CrossFit 20220524 |
CrossFit 20220523(Time, Rx+, Rx2, Rx3) Warmup: AMRAP 6 10 Alt Cossack Squats 100m run 10 pushups 100m weighted run 5 ring rows Movement Warmup - Pullups - HSPU WOD: Partner 'Del' - 2 mins Burpees - 400m weighted Run (20/14) - 2 mins weighted Pullups (20/14) - 400m weighted Run - 2 mins Handstand Pushups - 400m weighted Run - 2 mins C2B Pullups - 400m weighted Run - 2 mins Burpees (this workout is for max reps and minimum time. one partner works while one rests for the timed movements, both partners run together but only one will have a weight. The weight can be passed back and forth during the run) (Your score = total time to completion minus the number of reps you performed along the way. For example, you and your partner completed the workout in 20:00 and performed 120 reps of burpees, pullups and HSPU. Your score would be 20 mins - 120 seconds, or 18 mins) Rx+ as written above Rx 14/10 for Runs, Strict Pullups instead of weighted Pullups and kipping Pullups instead of C2B Rx2 non-weighted runs, Banded/assisted Pullups, HR Pushups Rx3 non-weighted runs (2nd and 4th runs are 200m), Ring Rows for first set of Pullups, Jumping Pullups for second set of pullups, Pushups instead of HSPU Stretch: - 1 min Calf mash/stretch per leg - 1 min banded Shoulder distraction /arm INTENDED STIMULUS CrossFit Hero workout Finish the workout in 16:00-25:00 Keep moving throughout the workout
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