WOD
 | Wed, Aug 24 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 (5 days ago) |
| CrossFit 20220824 | 5RM Back Squat | Home WOD 20220824 |
CrossFit 20220824(Time, Rx2, Rx3) Warmup: 30s doorway stretch/arm 20 arm circles forward 20 arm circles backward 20 arms across body hugs 10 push-up to down dog 200-m run 10 up-downs 200-m run 10 hand release push-ups 200-m run Back Squat: build to 5 rep max (record 5RM in other tab) WOD: 5 Rounds - 15 Ring Dips - 300m Run Rx2: Banded Ring Dips or Matador Dips Rx3: Banded Matador Dips or Bench Dips, 200m run ok NTENDED STIMULUS 11:00-17:00 Complete dips in 5 sets or less Manage upper-body fatigue from start to finish by dropping to smaller sets to keep pushing forward Full range of motion in the dips Slow down on the run if it means performing better on the strict ring dips
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5 Rep Max
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