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 |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20221130 | Max Double-Unders | Max Double Unders in 3 Mins | Home 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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Cardio
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