WOD
 | Fri, Sep 30 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 20220930 | Home WOD 20220930 |
CrossFit 20220930(Reps, Rx2, Rx3) Warmup 4 rounds - 30 sec L-sit Hold - 15 seated Leg Raises WOD: 5 Rounds - 1 min max Shoulder Presses* - 1 min max Muscle Ups - 2 min Rest *Choose your own load for the presses (minimum 10 reps /round) Rx2 - Muscle Up Transitions Rx3 - Ring Rows
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