WOD
 | Mon, Aug 29 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 20220829 | Home WOD 20220829 |
CrossFit 20220829(Reps, Rx2, Rx3) Warmup: 10 Alt spiderman stretch 30 mountain climbers 10 Alt step-ups :45 row (slow) 10 deadbugs 5 forward box step-overs 5 lateral box step-overs :45 row (moderate) 10 sit-ups 10 box step-overs AFAP :45 row (fast) Ring Muscle-up Skill Work EMOTM x 4 rounds - Min 1: 10 False Grip Ring Rows - Min 2: 10 Ring Dips - Min 3: 5 Low Ring MU Transitions WOD: 4 rounds for Reps - 1 min Calorie Row - 1 min Situps - 1 min Double DB Box Step-over (20 inch) Rx 50/35 Rx2 35/20 Rx3 unweighted or Rx2 w/ lower box INTENDED STIMULUS 10-15 calories on the rower. 15+ sit-ups. 10 or more DB box step-overs. No rest between movements with short breaks in the middle of each minute.
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