WOD
 | Wed, May 25 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 |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20220525 | Home WOD 20220525 |
CrossFit 20220525(Reps, Rx2, Rx3) Warmup: 5-mins 2-4-6-8…, etc. Ring Rows PVC Pass-throughs Jumping air squats Snatch Ladder (build to max weight for 5 reps on each arm) Bar Muscle Up Warmup WOD: 10 Min AMRAP - 12 Alt DB Snatch 50/35 - 4 Bar Muscle Ups Rx2 - 35/20, C2B Pullups Rx3 - 15/10, Banded Pullups or Jump to Support INTENDED STIMULUS Complete 6-9 rounds. Spend no more than :45 on each movement. DB snatches should be unbroken for the majority of the workout. Cycle through the rounds at a fast pace without breaking up the gymnastics. Avoid failed attempts on the BMU and scale as needed.
|
|
|
