WOD
 | Sat, Aug 27 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) |
| Barbell Strength 20220827 | Home WOD 20220827 | 20220827 CrossFit Kids |
Barbell Strength 20220827(Check In) Warmup: 2 Rounds - 1 min Row - 1 min Bike - 1 min Plank EMOTM x 6 - 3-5 Seated Box Jump (increase height along the way) Overhead Squat - 2 x 3 @ 70% - 1 x 3 @ 80% Snatch + Hang Snatch - 4 x (1 + 3) @ 70% Every 30 Sec: Deadlift Ladder - 2 Deadlifts, increase weight each set Bench Press - 10 @ 40% - 8 @ 50% - 6 @ 60% - Max Unbroken @ 70% Accessory: 3 Rounds - 20 Weighted Russian Twists - 20 Weighted Hip Extensions - 20 V-ups
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