WOD
 | Sat, Jul 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 (6 days ago) |
| Barbell Strength 20220702 | Home WOD 20220702 | 5K Run | 20220702 CrossFit Kids |
Barbell Strength 20220702(Check In) Warmup - 1 min run/row - 10 PVC Passthrough - 10 Scapular Pullups - 10 Hollow Rocks Seated Strict DB Press 12-10-8-6-4-2 3 rounds - 20 sec Bench Press 45/35 - 20 sec Muscle Clean 45/35 3 rounds - 20 sec Bench Press (light load) - 20 sec Muscle Clean (light load) Build loads of both movements to starting weight, then EMOTM x 8 1) 5 Bench Press 2) 5 Hang Power Cleans - rest 2 mins, then - EMOTM x 8 1) 3 Bench Press 2) 3 Unbroken Power Cleans Accessory: Every 2:30 x 5 sets - 7 Romanian Deadlifts (use moderate weight and make it deficit if necessary)
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Cardio
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