WOD
 | Mon, Sep 19 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 20220919 | Home WOD 20220919 | Other Results |
CrossFit 20220919(Reps, Rx2, Rx3) Warmup: 3 rounds 20s on / 10 off Left-leg single-leg toe touches Right-leg single-leg toe touches Ring rows push-ups Strict knee raises Deadlift Warmup 15 Mins to build to Heavy 2 Rep Deadlift Rope Climb Review & Warmup WOD: 12 MIn AMRAP - 2 Rope Climbs - 10 Deadlifts - 4 Rope Climbs - 10 Deadlifts - 6 Rope Climbs - 10 Deadlifts... (keep adding 2 Rope Climbs each round) Score = total number of Rope Climbs completed Rx - 165/115 Rx2 - 135/95, 1-2-3... Rope Climbs Rx3 - 115/75, Rope Lowers INTENDED STIMULUS Complete the round of 8 rope climbs. Unbroken deadlifts in the first 2 rounds. Fast rounds early on, and then longer rest between rope climbs later in the workout.
|
|
|
