WOD
 | Tue, Aug 31 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 20210831 | CFA Kids - Week 30 PULL UPS | Pullup Program 20210831 | Other Results |
CrossFit 20210831(Time, Rx2, Rx3) Warmup 1: 4 Min AMRAP - 5 ATY Dumbbell Raises (light) - 10 Leg Swings per leg (across body) - 15 Arm Circles (forward) - 15 Arm Circles (backward) Warmup 2: 4 Min AMRAP - 20 Sec Barbell Row (unloaded bar) - 5 Reverse Lunges (per leg) - 5 Air Squats (keep chest upright) - 5 Single Arm Ring Rows (per arm) - work on false grip if possible Muscle Up Progression (60-90 secs per movement) - False Grip Ring Row - Ring Dip or Jumping Ring Dip - Leg Assisted MU Transition (use legs to assist) - Leg Assisted MU Transition (focus on rings touching low on chest before transition) - Increased Difficulty Leg Assisted MU Transition (walk feet out little by little) - False Grip Kip Swings - Full Muscle Ups (spend 3 Mins practicing the version you will use for the WOD) Rowing Test (1 Min to get 15/12 cals) WOD: - 5 Muscle Ups - 100 Air Squats - 5 Muscle Ups - 100/75 Cal Row Rx2: 5 MU Attempts, 60 Squats, 60/45 Cal Assault Bike Rx3: 10 Assisted MU Transitions, 60 Air Squats, 60 KB High Pulls (35/26)
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