WOD
 | Wed, Nov 2 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 20221102 | Home WOD 20221102 |
CrossFit 20221102(Time, Rx2, Rx3) Warmup: 2 Rounds 20 single-unders 10 banded side-steps each direction 10 alt leg crossovers 10 alt standing quad stretches 5 alt elbow-up front rack stretches (bar or PVC) 5 stiff leg deadlift + squats Double Under Progression/Review Tabata (8 rounds) - 20 sec Double Unders (or attempts) - 10 sec Rest (if proficient w/ DU's then work Triple Unders) Front Squat Loading WOD: 5 Rounds - 11 Front Squats - 55 Double Unders Rx - 115/75 Rx2 - 95/65, 1 min Double Under attempts Rx3 - 75/55, Single Unders INTENDED STIMULUS 7:00 All athletes should finish under 9:00 Light-moderate loading
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