WOD
 | Mon, Aug 1 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 |
 | Gymversary: James H(1) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20220801 | Home WOD 20220801 |
CrossFit 20220801(Time, Rx2, Rx3) Warmup: 10 seconds Arm circles forward > Arm circles backward > Toe touches 20 seconds Jumping jacks > Mountain climbers > Skier jacks 30 seconds Shoulder taps > Groiners > Up-downs 10 Alt scorpion stretches 10 Alt Samson stretches 10 Alt Box step overs Pushup Warmup: 5 tempo push-ups 8 push-ups 10 push-ups (sprint) Box Jump Over Efficiency Box Jumps for Height 3-3-3-3-3 WOD: 50-40-30-20-10 Pushups 25-20-15-10-5 Box Jump Overs Rx2 - 35-30-20-10-10 Pushups Rx3 - Knee Pushups (scale reps if needed), Lower Box INTENDED STIMULUS 10:00-16:00 Complete 10-15 push-ups at a time in the round of 50 Avoid reaching failure in the first 2-3 rounds. Push-ups will naturally slow down, so use the box jump-overs to push the pace in this workout
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