WOD
 | Thu, Jun 2 2022 |  |
 | 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 |
| Tue, Jul 4, 2023 at 10:00am Sparks Marina Paddleboard and BBQ |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20220602 | CFA Kids - Week 85 | Squat Program 20220602 | Home WOD 20220602 |
CrossFit 20220602(Time, Rx2, Rx3) Warmup 4 Rounds 20s work 10s rest Bar-facing burpees Snatch-grip bent-over rows Snatch Progression EMOTM x 8 mins - 1 Power Snatch - 1 Snatch Push Press - 2 SOTS Presses WOD: 4 Rounds - 10 Snatches (lighter on sets 3 & 4) - 12 Bar Facing Burpees Rx 115/75 --> 95/65 Rx2 95/65 --> 75/55 Rx3 75/55 --> 65/45 INTENDED STIMULUS 8:00-13:00. First load should feel heavy, but should be a weight that athletes can cycle for 3-5 reps. The second weight must be a weight with which athletes can do 7+ reps in a row. Practice heavier snatches during the warm-up prior to finding your workout loadings. No missed snatch repetitions in today's workout. Stretch: Accumulate 30 Reach, Roll & Lift
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