WOD
 | Fri, Jul 22 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 20220722 | Home WOD 20220722 |
CrossFit 20220722(Time, Rx2, Rx3) Warmup EMOTM x 5 - 5 Heavy Wall Balls (use weight heavier than you normally use in a workout) WOD: - 50 Situps - 40 Box Jumps (24/20) - 30 Wall Balls (20/14) - 20 Burpees - 1000m Run - 20 Burpees - 30 Wall Balls - 40 Box Jumps - 50 Situps Rx2 - scale 1 movement Rx3 - scale 2 or more movements Stretch: - 1 min Couch Stretch /side - 1 min Quad foam roll /side - 1 min Press-up Hold
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