WOD
 | Tue, Aug 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 20220809 | CFA Kids - Week 104 | Pullup Program 20220809 | Home WOD 20220809 |
CrossFit 20220809(Reps, Rx2, Rx3) Warmup: :20 jumping jack :20 lateral skater jumps :20 double-knee tuck in plank :20 jumping jack :20 lateral skater jumps :20 double-knee tuck in plank :20 jumping jack :20 lateral skater jumps :20 double-knee tuck in plank Skill/Strength: Squat Warmup - 5 elbow instep + hamstring stretch/side 5 pause air squats 5 air squats 5 pause front squats 5 front squats Hang Squat Clean Progression EMOTM x 8 - 2 Hang Squat Cleans WOD: 5 Rounds, 2 Mins per Round - Run 200m - Max Hang Squat Clean (no rest between rounds) Rx 135/95 Rx2 115/75 Rx3 75/55, shorter run INTENDED STIMULUS 7-15 cleans each round. Hang on to the bar for 3+ reps at a time. Finish the runs in less than 1:00. Perform the runs at a moderate pace that isn't a sprint, but still leaves plenty of time for the cleans.
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