WOD
 | Sat, Aug 6 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) |
| Barbell Strength 20220806 | Home WOD 20220806 | CFA KIDS |
Barbell Strength 20220806(Check In) Warmup: 400m Run/500m Row 2 rounds - 10 Dive Bomber Pushups - 20 Band Pullaparts - 10 Behind the Neck Strict Press Low Hang (below knee) Power Snatch - 5 Hang Snatch Pulls @ 45/35 - 5 Hang Muscle Snatch @ 45/35 - 5 below the knee Hang Muscle Snatch @ 45/35 - 5 @ 30% - 5 @ 40% - 3 x 2 @ 45% - 3 x 2 @ 50% - 3 x 2 @ 55% Bench Press - 10 @ 45/35 - 10 @ 30% then Every 2 Mins x 5 rounds - 10 Bench Press @ 40% (as fast as possible) Low Hang (below knee) Power Clean - 5 @ 30% - 5 @ 40% - 3 x 2 @ 45% - 3 x 2 @ 50% - 3 x 2 @ 55% Deadlift - 10 @ 30% then Every 2 Mins x 5 rounds - 10 Deadlifts @ 40% (as fast as possible) Accessory: 3 rounds - 10 Toe Assisted Ring Dips - 10 GHD Back Extensions
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