WOD
 | Tue, Aug 10 2021 |  |
 | Sat, May 21, 2022 at 7:00am Burpee Mile @ McQueen High School |
| Mon, May 30, 2022 at 10:00am Memorial Murph |
| 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 |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20210810 | CFA Kids - Week 27 BENCHMARK | Pullup Program 20210810 |
CrossFit 20210810(Reps, Rx2, Rx3) Warmup: 100m Run > 10 V-Ups 100m Run > 10 Banded Good Mornings 100m Run > 10 DB Strict Press /arm 100m Run > 10 Cobra Stretches Skill/Strength: 3 Sets For Quality: - 20 Sec L-Sit - 30 Sec Hip Extension Hold - 40 Sec Tempo Back Squat* *10 sec descent, 20 sec hold, 10 sec ascent (Rest 2 Mins Between Sets) WOD: 10 Rounds (30 sec on/30 sec off) alternating... - Burpees - DB Thrusters Score = total number of reps completed Rx 40/25 Rx2 30/15 Rx3 20/10
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