WOD
 | Wed, Sep 7 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 20220907 | Home WOD 20220907 |
CrossFit 20220907(Time, Rx2, Rx3) Warmup: 5 mins: 20s jump rope 5 staggered stance good mornings/leg 10 alternating scorpion stretches 15 alternating jumping lunges Rowing Efficiency Practice WOD: 3 Rounds - 1000/800m Row - 2 Double Unders for each Row stroke taken Rx2 - 800/650m Row, 1 Double Under Rx3 - 800/650m Row, 3 Singles INTENDED STIMULUS 17:00-23:00 Keep stroke rate down. Aim for 15-20 strokes per minute. Athletes should be able to complete 30 DUs in 30s to take the DUs on as Rx'd
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