WOD
 | Sun, Apr 6 2025 |  |
 | Mon, May 26, 2025 at 10:00am Memorial Day Murph |
| Fri, Jul 4, 2025 at 10:00am July 4 BBQ @ Sparks Marina |
| Fri, Aug 15, 2025 at 8:00am Topaz Lake Camping Trip |
| Fri, Dec 12, 2025 at 6:00pm Holiday Party |
 Coach BHappy Gymversary Coach Anna!!! 🎉 Coach AGood luck Allure athletes at San Jose Spartan Super!! 💪🏽 |
 | Gymversary: Coach A(3) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250406 | 20240602 Pull-up Class |
CrossFit 20250406(Rounds) WARM-UP: 200m walk :20 band pull-aparts 5 ring rows 5 push-ups from the knees :20 band pass-throughs 5 false grip ring rows 5 push-ups :20 band around the worlds :10 ring support hold 10 scap pull-ups WOD REVIEW & WARM-UP: Low-ring transitions 3 x [1 push-up + 2 shoulder taps] 3 dumbbell deadlifts/arm 2 push-ups + lift feet onto wall (wall walk initiation) 3 dumbbell power cleans/arm 1-2 partial wall walks 3 dumbbell muscle snatches/arm 1-2 wall walks 3 dumbbell power snatches/arm WOD: AMRAP x 25mins Rx: STIMULUS 2+ rounds 1000m run 10 ring muscle-ups 10 wall walks 20 DB snatches, right (50/35) 20 DB snatches, left MODIFICATIONS: -Run, modify distance to complete in 5:00 or less, e.g., 800, 600 -Ring muscle-ups modify reps first then movement, e.g., jumping muscle-ups, low-ring transitions or ring rows -Wall walks, modify reps first then movement, e.g., partial wall-walks, inchworm + push-ups to complete in 3:00 or less -DB snatches, modify weight to complete all 20 reps in 1-2 sets on each arm STIMULUS NOTES: 2+ rounds Run in 5:00 or less Muscle-ups in 2-5 sets Wall walks in 3:00 or less Dumbbell snatches in 1-2 sets per arm STRETCHING: 2 sets :30 scorpion stretch hold/side :30 pigeon stretch/leg
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