WOD
 | Mon, Jun 13 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 (7 days ago) |
| CrossFit 20220613 | Home WOD 20220613 | Other Results |
CrossFit 20220613(Reps, Rx2, Rx3) Warmup: 3 Rounds - 200m Run - 45 sec Banded Pullaparts - 30 sec Knee Pushups 5 Rounds - 1 Snatch Balance + 2 Overhead Squats WOD: EMOTM x 20 Mins AMRAP - 1 min Cal Row/Bike - 30 sec Ring Dips Rx2 - Matador (band OK) Rx3 - Pushups INTENDED STIMULUS 10-15 ring dips per round. Push an aggressive row pace that stays within 5-7 calories throughout the entire workout. Perform 5+ unbroken ring dips for RX or 7+ reps of the scaled options.
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