WOD
 | Thu, Jun 9 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 20220609 | CFA Kids - Week 87 | Squat Program 20220609 | Home WOD 20220609 |
CrossFit 20220609(Time, Rx2, Rx3) Warmup 5 Rounds w/ Partner 1) 40 sec GHD Superman Hold 2) Max Alt V-ups partners switch after 40 secs WOD: - 50 GHD Hip Extension - 20 Kipping Pullups - 25 GHD Hip Extension - 20 Kipping Pullups - 50 Single Leg Squats - 20 Kipping Pullups - 25 Single Leg Squats - 20 Kipping Pullups Rx2 - 30/15 Hip Extensions & Box Pistols, 15 assisted Pullups Rx3 - Superman Arches & Walking Lunges, Ring Rows INTENDED STIMULUS 13:00-18:00 Maintain a consistent pace across all movements without significant rest breaks. 20+ unbroken reps on the hips extensions and 5-7 unbroken reps on the pull-ups. Athletes should be able to complete 15 single-leg squats in a row.
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