WOD
 | Mon, Oct 3 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 20221003 | Home WOD 20221003 |
CrossFit 20221003(Time, Rx2, Rx3) Warmup: 20s on / 10s off row (easy pace) alt single leg deadlift row (moderate pace) air squat row (moderate pace) front squat (empty barbell) row (fast pace) front squat (empty barbell) Skill/Strength: Rope Climb Progression/Practice Accumulate 30 strict weighted Pullups (10 mins max) Warmup up Front Squats WOD: 3 Rounds - 500/400m Row - 15 Front Squats - 1 Legless Rope Climb Rx 95/65 Rx2 75/55, legged Rope Climb Rx3 250/200m Row, 65/45, 3 Rope Lowers INTENDED STIMULUS 10:00-14:00 Row in less than 2:30 Complete the front squats in 2 sets or less and under 1:00 Finish the rope climb within 60 seconds of finishing the squats
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