WOD
 | Tue, May 10 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: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| CrossFit 20220510 | CFA Kids - Week 78 - Skill Day | Pullup Program 20220510 | Home WOD 20220510 |
CrossFit 20220510(Time, Rx2, Rx3) Warmup: 30 high knees in place 30 butt-kickers in place 1) 2 Samson lunge stretches (:05/side) 10 alternating Samson lunges 2) 2 Cossack squat stretches (:05/side) 10 Cossack squats Then... :30 alternating scorpion stretch :30 hand release knee push-up Front Squat 10-8-7-5 GHD Situp Review WOD: 21-15-9 - GHD Situps - Front Squats Rx 135/95 Rx2 105/75, 42-30-18 Abmat Situps Rx3 75/55, 21-15-9 Abmat Situps INTENDED STIMULUS Finish in 8:00-12:00. Load should feel heavy but allow for sets of 6-7 reps throughout the workout. Complete the first two rounds of squats in 2-3 sets, and the round of 9 in 1-2 sets.
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