WOD
 | Wed, Jul 27 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 20220727 | Home WOD 20220727 |
CrossFit 20220727(Rounds, Rx2, Rx3) Warmup: 30-20-10 Jumping jack Mountain climber Plank hold on elbows (counted in secs) 10 supinated ring rows 10 hand-release push-ups 10 DB suitcase deadlifts/side 30s Alt hamstring scoop stretch 3-5 strict chin-ups 10 deficit push-ups on dumbbells 10 DB deadlifts 30s alternating hamstring scoop stretch EMOTM x 8 - 5 Sumo Deadlifts WOD: 15 Min AMRAP - 5 Strict Chin-ups - 10 DB Bench Press (50/35) - 15 DB Deadlifts Rx2 - 35/20, Chin-up Negatives Rx3 - 15/10, Supine Ring Rows INTENDED STIMULUS 7-10+ rounds Bench press and deadlifts done in 1-2 sets Two dumbbells on the bench press and deadlifts
|
|
|
