WOD
 | Sat, Aug 13 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 20220813 | CFA Kids 20220813 | Home WOD 20220813 | Other Results |
Barbell Strength 20220813(Check In) Cardio Warmup - 3 Min Jump Rope 2 Rounds - 10 DB Pushups - 10 DB High Pulls - 10 DB Squats Clean & Jerk Warmup - 5 Clean Pulls - 5 Hang Muscle Cleans - 5 Power Cleans - 5 Squat Cleans - 5 Front Squats - 5 Jerks Clean & Jerk Complex: 5 Rounds - 1 Clean Pull + - 1 Squat Clean + - 1 Front Squat + - 1 Jerk Clean & Jerk: EMOTM x 15 Mins - Mins 1-3: 5 @ 95/65 - Mins 4-6: 4 @ 105/75 - Mins 7-9: 3 @ 115/85 - Mins 10-12: 2 @ 135/95 - Mins 13-15: 1 @ 155/105 (adjust weights as necessary) Deadlift: Every 2 mins x 5 - 10 Deadlifts @ 50% Time Permitting: Bench Press: Every 2 mins x 5 - 10 Bench Press @ 50% Accessory: 3 Rounds - 15 V-ups - 10 Single Leg Deadlift /leg - 30 sec GHD Supine Hold
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