WOD
 | Wed, Oct 5 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 20221005 | Home WOD 20221005 |
CrossFit 20221005(Time, Rx2, Rx3) Warmup: 30s shoulder taps 10 kip swings or ring rows 30s inchworms 10 kip swings or ring rows 30s partial wall walk 10 sit-ups 30s partial kick-up 10 lying toes-to-bars 30s wall walk hold or handstand hold 10 Mins to practice Handstand Walk/progression Squat Clean Progression & Warmup WOD: 4 Rounds - 1 min Handstand Hold - 7 Squat Cleans - 14 Toes-2-Bar Rx 135/85 Rx2 95/65, Knees-to-Armpits Rx3 65/45, Hanging Knee Raises INTENDED STIMULUS 13:00-20:00 Finish the squat cleans in 1:30 or less The squat clean weight should be moderate Complete the toes-to-bars in 3-4 sets
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