WOD
 | Wed, Nov 23 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 |
 | Welcome: Matt |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20221123 | Back Squat Max | Home WOD 20221123 |
CrossFit 20221123(No Results Tracked) Warmup: 2 rounds - 10 'T' Pushups - 5 Lateral Lunges /side - 5 Goblet Squats - 5 Pause Goblet Squats (increase loads on 2nd round) Squat Therapy - 5 w/ target - 5 w/o target Back Squat Warmup - 1 x 10 @ 45/35 - (3 or 4) x 5 (building up weight) Heavy Day: - Back Squats 5-5-3-3-3-1-1-1-1-1 (build to heavy at each rep level) (record max weight successfully lifted in other tab) Intended Stimulus: - Build to a heavy 5, 3, and 1 - Aim to set a new 1-rep max back squat - Lift once every 3 mins
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Squats
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