WOD
 | Thu, Aug 4 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 20220804 | CFA Kids - Week 103 | Squat Program 20220804 | Home WOD 20220804 | Other Results |
CrossFit 20220804(Time, Rx2, Rx3) Warmup: 6-mins 20 Lateral hops over med ball 10 Med ball deadlift 10 Med ball bent over rows 10 Alt med ball lunges Wall Ball & Pullup Progression: 10 wall-ball front squat (facing the target) 10 jumping pull-ups 10 wall-ball push press (toss ball to target) 5 banded pull-ups or strict pull-ups 10 wall-ball shots (normal height target) 5 med-ball weighted pull-ups 10 wall-ball shots (higher target) 5 med-ball weighted pull-ups Then... Accumulate 150 weighted partner sit-ups (14/20 lb) (partners face each other and pass the med-ball back and forth, 75-reps per partner) WOD: 5 Rounds - 20 Wall Balls (20/14) - 10 Med Ball Weighted Pullups (use same wall ball if possible otherwise lighten up weight if needed) Rx2 14/10, unweighted pullups Rx3 10/8, assisted pullups INTENDED STIMULUS 13:00-18:00 Expect this workout to be challenging with the increased height of the wall-ball shots Athletes should be able to complete at least 7+ reps unbroken with the wall ball load they choose Athletes should be able to perform 3+ pull-ups unbroken
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