WOD
 | Mon, Oct 17 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 20221017 | Home WOD 20221017 |
CrossFit 20221017(Time, Rx2, Rx3) Warmup EMOTM x 12 mins Min 1 - 20 sec Ring Dip Hold (top) Min 2 - 20 sec Ring Dip Hold (bottom) Min 3 - 5 low ring Muscle Up Transitions 3 x 5 Front Squat Warmup WOD: 21-15-9 - Front Squats (135/95) - DB Box Step Overs (35/25) *all box heights are 20 inch Rx2 - 95/65 squats, 25/15 step overs Rx3 - 75/55 squats, unweighted step overs
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