WOD
 | Wed, Jun 1 2022 |  |
 | 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 |
| Tue, Jul 4, 2023 at 10:00am Sparks Marina Paddleboard and BBQ |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20220601 | Home WOD 20220601 |
CrossFit 20220601(Time, Rx2, Rx3) Warmup: 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 10 single-leg KB deadlifts/leg 20 alternating reverse lunges :20 single-unders 10 KB good mornings 10 box step-ups (20/24 in) :20 double-unders or single-unders KB Swing Progression WOD: 5 Rounds - 40 Double Unders - 30 Box Step-ups (24/20) - 20 KB Swings (53/35) Rx2: 20 of each movement - 1 min DU attempts is acceptable, 35/26 KB Rx3: 40 Singles, Lower Box, 26/18 KB INTENDED STIMULUS 12:00-18:00. This workout allows us to build our overall conditioning and stamina. Loading, volume, and complexity should allow for large sets. Try to push for at least one unbroken round. Adjust your speed on the box step-ups to keep moving and regain energy for the other two movements. Finish each set of KB swings in 2 sets or less. Stretch: - 1 min Foam Roll Quads - 1 min Foam Roll Lower Back - 1 min Foam Roll Calves
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