WOD
 | Tue, Jun 28 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 (8 days ago) |
| CrossFit 20220628 | CFA Kids - Week 92 | Pullup Program 20220628 | Home WOD 20220628 |
CrossFit 20220628(Time, Rx+, Rx2, Rx3) Warmup EMOTM x 8 mins - 30 sec Max Ring Dips WOD: 3 Rounds - 15 Push Jerks - 15 Box Jump Overs (24/20) Rx+ 155/105 Rx 125/85 Rx2 95/65, lower box Rx3 75/55, 30 alt. Jumping Lunges INTENDED STIMULUS 8:00-13:00 Use a weight that you can complete the push jerks in 3 sets or less each round. Keep moving on the box jump-overs. Practice weights and heights that you can cycle for 7-8 reps in a row each round. Avoid using a weight that is so light that you finish everything in unbroken sets.
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