WOD
 | Thu, May 26 2022 |  |
 | 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 |
| Mon, May 29, 2023 at 10:00am Memorial Day Murph |
 | Happy Birthday: Coach A |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20220526 | CFA Kids - Week 83 | Squat Program 20220526 | Home WOD 20220526 |
CrossFit 20220526(Time, Rx2, Rx3) Warmup: :30 single-unders :20 step back lunges + high knees/leg 5 elbow insteps + hamstring stretch/leg :15 left-leg single-unders :15 right-leg single-unders :30 box step-overs :30 air squats :30 single-single-double :30 box jump-overs :30 counter-balance squats – Use a 10-15-lb plate for the squats Push Jerks 5-5-5-5-5 WOD: 5 Rounds - 63 Double Unders - 15 Box Jump Overs (24/20) - 9 Hang Squat Cleans (95/65) Rx2 - 1 Min Double Unders, 75/55 Rx3 - Singles, lower box, 65/45 INTENDED STIMULUS Finish in 11:00-15:00. There is a lot of jumping redundancy in this workout, which challenges your overall capacity. Don't start at a sprint pace. Spend no more than 1:00 on the double-under, otherwise, scale the movement. Pace or push the box jump-overs to keep the hang cleans unbroken for at least 2 rounds.
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