WOD
 | Wed, Jul 20 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 20220720 | Home WOD 20220720 |
CrossFit 20220720(Reps, Rx2, Rx3) Warmup: 1:00 row, bike, ski, or run (200-m) 10 single-leg toe touches/leg :10 samson stretch/leg :20 side plank on elbow/side 10 DB single-arm shoulder press/arm (light) 1:00 row, bike, ski, or run (200-m) :20 scale hold/leg 5 split squats/leg :20 side plank on hand/side 10 DB shoulder press (workout weight) 1:00 row, bike, ski, or run (200-m) – Go fast. Skill: Build to heavy 3-rep weighted Chin-up Turkish Getup Practice WOD: 10 Min AMRAP 1-2-3-4-... (keep adding 1 rep each round) - DB Turkish Getup - Strict Pullup Rx 35/25 Rx2 25/15, Pullup Negatives Rx3 15/10, Ring Row Negatives INTENDED STIMULUS 5 rounds or more. Slower-paced workout to promote recovery, Consistent movement by switching arms on the TGU as needed and breaking up the C2B in singles if necessary.
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