WOD
 | Wed, Sep 21 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 20220921 | Home WOD 20220921 | Other Results |
CrossFit 20220921(Time, Rx2, Rx3) Warmup: 3 Rounds 30s on / 10s off jumping jacks alt spiderman pose hollow rocks air squats 5 x 3 of Weighted Strict Pullups, Strict Pullups, Weighted Negatives, Negatives or Rows (select the hardest version you can) WOD: - 100 Burpee Pullups Rx2 Burpees to target Rx3 Jumping Pullups INTENDED STIMULUS 11:00-15:00 Steady grind Building mental resilience Athletes should have to jump to reach the pull-up bar
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