WOD
 | Wed, Dec 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 |
 | Gymversary: Aaron D(1) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (5 days ago) |
| CrossFit 20221207 | Home WOD 20221207 |
CrossFit 20221207(Time, Rx2, Rx3) Warmup - 10 leg swings /leg - 10 unweighted good mornings - 10 walking reverse lunges - 30 sec narrow stance air squats (keep heels down) - 10 lateral leg swings /leg - 10 single-leg toe touches /leg - 30 sec alternating standing figure four stretch - 30 sec air squats - 10 inchworms + push-up - 10 alternating cossack squats - 30 sec jumping lunges - 30 sec air squats Handstand & HS Walk Progression 10 Mins Handstand/HS Walk Practice The 12 WODs of Christmas: - 9 Situps - 9 Turning Jumping Jacks - 9 Skater Runs - 1 Indoor Lap of Karaokes around the gym - 9 Kettlebell Swings (53/35) - 9 KB Goblet Squats - 9 Barbell Facing Burpees - 9 Clean and Jerks (95/65) - 9 Assault Bike Cals - 9 Clean and Jerks - 9 Barbell Facing Burpees - 9 KB Goblet Squats - 9 Kettlebell Swings - 1 Indoor Lap of Karaokes around the gym (opposite direction) - 9 Skater Runs - 9 Turning Jumping Jacks - 9 Situps Rx2 - 35/26, 75/55 Rx3 - 26/18, 65/45
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