WOD
 | Tue, May 17 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 20220517 | CFA Kids - Week 80 - Skill Day | Pullup Program 20220517 | Home WOD 20220517 |
CrossFit 20220517(Calories, Rx2, Rx3) Warmup: :30 bike (easy pace) 10 alternating Spiderman stretch 10 staggered-stance good mornings/leg :30 bike (moderate pace) 10 leg swings/leg (front and back) 10 good mornings + hop :20 bike (fast pace) 5 Kang squats 5 Rounds each (with partner) - 45 sec DB Front Rack Hold - Max Situps (GHD ok) (one partner does Front Rack Hold while other partner does situps, switch every 45 seconds) Partner WOD: Every 2 mins x 10 - 15 DB Deadlifts (50/35) - Max Bike/Row (one partner works, one rests, each round. score = total calories) Rx2 35/20 Rx3 15/10 INTENDED STIMULUS Finish the workout as quickly as possible, and with as many calories as you can accumulate across the seven 1:00 intervals. Complete the deadlifts fast and unbroken on every round. Ladies should aim to complete 12-18 calories per round. Men should aim to complete 15-22 calories per round. Pick a goal!
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