WOD

Wed, Nov 30 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
CrossFit 20221130Max Double-UndersMax Double Unders in 3 MinsHome WOD 20221130

CrossFit 20221130


(Time, Rx2, Rx3)
Warmup:
1-min each of:
couch stretch (each leg)
pigeon pose (each leg)
standing toe touch + overhead reach
calf raises
single-unders
split squats (:30/leg)
10 deadbugs
30s high jump single-unders
1-min walking lunges
10 deadbugs
30s double-unders

Double Under Warmup
Max Unbroken Double Unders
or
3 mins Max Double Unders

WOD: 10-20-30-40-50
- Single DB Lunges (50/35)
- Double Unders
- Situps

Rx2: 35/20, DU attempts (seconds)
Rx3: Walking Lunges, Singles, 1/2 reps of Situps

INTENDED STIMULUS
13:00-18:00
This workout is intended to relieve some fatigue from this week
Workout is intended to be performed with lower complexity and loading
Athletes should be able to work without stopping for the majority of the workout

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Tracy L18:45 Rx2
Tricia18:39 Rx3
15#
Elizabeth J19:26 Rx3
5#
Marcus20:00 Rx3
Ankur21:34 Rx3
Rx2 except 20# for rounds 4 & 5
Daniel O21:59 Rx3
35#
775-848-8935
1231 Baring Blvd.
Sparks, NV 89434 (view larger map)