WOD
 | Mon, Oct 24 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 (5 days ago) |
| MARY | Home WOD 20221024 |
MARY(Rounds, Rx2, Rx3) WOD WARM-UP: 1 round 2 handstand push-ups 4 pistol squats 8 pull-ups – Use workout variations BENCHMARK: MARY AMRAP x 20min 5 Handstand Push-Ups 10 Alternating Pistols 15 Pull-Ups Rx - Full depth HSPU, Full depth Pistol, Unassisted Pull-ups (kipping OK) Rx2 - Modified depth HSPU, Modified depth Pistol, Assisted Pull-ups Rx3 - Stink Bug HSPU, Air Squats, Ring Rows – Score is rounds completed INTENDED STIMULUS Classic CrossFit benchmark that tests gymnastics skill and endurance 8-10 rounds; advanced athletes could get 15 Continuous movement through the single-leg squats Unbroken handstand push-ups every round Pull-ups in 1-3 sets every round
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