WOD
 | Mon, Nov 7 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 20221107 | Home WOD 20221107 |
CrossFit 20221107(Rounds, Rx2, Rx3) Warmup: 200-m jog 10 alternating Spiderman stretches 30-m walk on toes (activate the calves) 10 inch-worms 30-m walk on heels (activate anterior tibialis) 200-m jog 10 air squats 10 push-ups :30 jump rope 200-m run 10 jumping squats 10 hand-release push-ups :30 jump rope DB Squat and Thruster Progression Every 90 Secs x 6 Rounds - 6 DB Thrusters WOD: 12 Min AMRAP (rounds) - 400m Run or 500m Row or 1200m Bike - 8 DB Squats (50/35) - 30 Double Unders Rx2 - 35/25, 15 Double Unders Rx3 - 25/15, 30 Single Unders INTENDED STIMULUS 3-5 rounds Keep runs to 2:15 or less Unbroken squats in each round Spend no more than :30 completing double-unders in each round Fast and furious
|
|
|
