WOD
 | Thu, May 19 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 20220519 | CFA Kids - Week 81 - Strength Day | Squat Program 20220519 | Home WOD 20220519 |
CrossFit 20220519(Time, Rx2, Rx3) Warmup: 2 Rounds :45 jump rope 10 scorpion stretches 10 RDLs w/ bar 10 bent-over rows w/ bar 10 shoulder presses w/ bar 5 scap pull-ups w/ a pause at the top and bottom Clean & Jerks 5-5-3-3-2-2 WOD: 2 Rounds - 50 Pullups - 15 Clean & Jerks (135/95) - 75 Situps Rx2 25 Banded Pullups, 95/65 Rx3 20 Jumping Pullups, 10 C&J @ 75/55, 40 situps INTENDED STIMULUS Complete the workout in 15:00-22:00. Practice a strategy of consistent rep sets on the pull-ups and use the practice to carry over for 'Murph' at the end of the month. Perform larger or even unbroken sets on the sit-ups. Spend no more than 4:00 on the pull-ups and sit-ups in the first round. Light-to-moderate clean and jerks that can be cycled for 5-7 touch-and-go reps.
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