WOD
 | Tue, Sep 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) |
| CrossFit 20220913 | CFA Kids - Week 114 | Home WOD 20220913 |
CrossFit 20220913(Time, Rx2, Rx3) Warmup: 3 rounds 50-ft shuttle run 15 ground plate to overhead (15/10) 50-ft shuttle run 10 overhead lunges (15/10) (5/side) Push Press Review & Warmup (2 sets) Every 2 mins x 4 rounds - 5 Push Press Push Jerk Progression & Warmup (1 x 8) Sumo Deadlift High Pull Review WOD: 5 Rounds - 15 Push Jerk (95/65) - 12 C2B Pullups - 9 Sumo Deadlift High Pull (95/65) Rx2 - 75/55, Kipping Pullups Rx3 - 65/45, Ring Rows INTENDED STIMULUS 10:00-15:00 Push jerks should be unbroken for the majority of the workout Chest-to-bar pull-ups should take no more than 3 sets The sumo deadlift high pulls should be completed in 2 sets or less Grip and shoulder fatiguing workout
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