WOD
 | Thu, Apr 21 2022 |  |
 | 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 20220421 | CFA Kids - Week 73 - Strength Day | Squat Program 20220421 | Home WOD 20220421 |
CrossFit 20220421(Time, Rx2, Rx3) Warmup: AMRAP 3: 10 jumping jacks 10 air squats 10 good mornings 3 Rounds - 10 Single Leg DB Deadlifts /leg - 1 min High Plank (pushup position) Pistol Practice Sumo Deadlift High Pull Warmup WOD: 4 Rounds - 30 Pistols - 15 Sumo Deadlift High Pulls (95/65) Rx2 Platform Pistols, 75/55 Rx3 Elevated Reverse Lunges, 65/45 INTENDED STIMULUS Finish the workout in 10:00-15:00. More advanced athletes should push as close to 10:00 as possible. Athletes should be able to perform 5-7+ reps unbroken with the load chosen for the workout. Expect the weightlifting to elevate your heart rate and for this workout to become more of a conditioning workout.
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