WOD
 | Wed, Jul 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 (6 days ago) |
| CrossFit 20220713 | Home WOD 20220713 | Other Results |
CrossFit 20220713(Time, Rx2, Rx3) Warmup Double Under Progression 4 rounds - 8 Double KB Front Rack Squats WOD: - 150 Double Unders - 30 KB Box Step-ups (53/35), 20 in box - 100 Double Unders - 20 KB Box Step-ups - 50 Double Unders - 10 KB Box Step-ups Rx2 - 120-90-60 sec DU attempts, 35/26 Rx3 - Singles, 26/18, lower box INTENDED STIMULUS 10:00-15:00. Leg and grip intensive workout. Athletes should be able to perform the 150 DUs in sets of 25 at a time. The KB should be light enough that athletes can perform the round of 30 in 3 sets or less.
|
|
|
