WOD
 | Mon, Sep 26 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 20220926 | Home WOD 20220926 |
CrossFit 20220926(Time, Rx2, Rx3) Warmup: 30s mountain climbers 10 PVC pass throughs 10 knee push-ups 5 squat-to-stands 10 pause air squats 30s mountain climbers 10 PVC pass throughs 8 tempo push-ups 10 alternating spiderman stretches 10 pause plate squats 30s mountain climbers 10 PVC pass throughs 5 dive bomber push-ups 20s Samson stretch/side 10 PVC pause overhead squats Skill/Strength: EMOTM x 4 - 40 sec Alt Pistol Squats - 20 sec Rest Ring Dip Warmup WOD: - 50 Air Squats - 21 Ring Dips - 50 Air Squats - 15 Ring Dips - 50 Air Squats - 9 Ring Dips - 50 Air Squats - 3 Ring Dips Rx2 - Banded Ring Dips Rx3 - 35 Air Squats, Banded Matador Dips INTENDED STIMULUS 9:00-14:00 Sub 10:00 for more advanced athletes 5+ ring dips at a time No more than 1:30 on the air squats every round
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