WOD
 | Mon, Sep 12 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 20220912 | Home WOD 20220912 |
CrossFit 20220912(Time, Rx+, Rx2, Rx3) Warmup: 4 rounds 20s on / 10s off bike/row/jump good mornings (empty barbell) Hang Power Clean Practice WOD: Every 5 mins x 5 Rounds - 12/10 cal Assault Bike - 12 Hang Power Cleans - 10 Lateral Burpees over Barbell - 10 alt. Front Rack Front Lunges Rx+ 15-12-15-12 reps, 15/12 Cal, 95/65 Rx - 75/55 Rx2 - 65/45 Rx3 - 10-10-7-7 reps, 10/7 cals, 45/35 Score = total time worked (keep track of how long it takes you each round) INTENDED STIMULUS This workout contains five 'sprint style' rounds. Finish each round in 3:30 or less Rest with any remaining time within the 5:00 interval Finish the bike in 1:10 or less each round Power cleans should be done in 2 sets or less. Lunges should be unbroken Finish the burpees in 1:10 or less each round
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