WOD
 | Wed, Aug 31 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 20220831 | Home WOD 20220831 |
CrossFit 20220831(Reps, Rx2, Rx3) Warmup: 2 Rounds 1:15 bike, row or run 5 elbow instep + hamstring stretch/side 10 PVC pass throughs 15 PVC overhead squats 20s push-ups or ring dips 20s strict knee raises or strict toes-to-bars SOTS Press 5-5-5-5-5 WOD Warmup WOD: 12 Min AMRAP - 50 Box Jumps (24/20) - 50 Pullups - 50 Overhead Squats (95/65) - 50 Wall Balls (20/14) - 50 Cal Bike Rx2 - 30 of each, Jumping Pullups, 75/55 OHS Rx3 - 20 of each, Ring Rows, Lower Box, 65/55 OHS, 14/10 WB INTENDED STIMULUS Most athletes should finish the wall-ball shots Everyone should finish the overhead squats Finish the pull-ups and wall-ball shots in 3:00 or less and take no more than 4 sets to complete the overhead squats
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