WOD
 | Thu, Aug 25 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) |
| CrossFit 20220825 | CFA Kids - Week 109 | Squat Program 20220825 | Home WOD 20220825 |
CrossFit 20220825(Time, Rx2, Rx3) Warmup: 6 mins 30 plate hops 15 ground plate to overhead (10/15 lb) 10 counter-balance squats With a partner: accumulate 50 DB Devils Presses (alternate every rep) WOD: 60-48-36-24-12 - Double Unders 30-24-18-12-6 - DB Power Cleans Rx - 50/35 DB Rx2 - 1/2 reps of DU attempts, 35/20 DB Rx3 - Singles, 15/10 DB INTENDED STIMULUS 7:00-12:00 Complete the 30 DB power cleans in 3 sets or less Expect a lot of bicep, shoulder, and forearm fatigue
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