WOD
 | Sat, Oct 1 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 20221001 | Home WOD 20221001 | 20211023 CrossFit Kids |
Barbell Strength 20221001(Check In) Warmup: 2 rounds - 200m Run - 10 Side Lunges /leg - 10 Barbell Good Mornings - 1 min Plank Hold Sumo Deficit Deadlifts - 6 reps every 3 mins x 5 Power Clean & Jerk - 3 x 2 @ 70% Press in Split - 3 x 5 @ 7 RPE 10-8-6-4-2 (for load) - Close Grip Bench Press (after each set perform 5 barbell rows) - rest 2 mins between rounds Accessory: 3 rounds - 8 Split Squats /leg - 10 Tall Plank Leg Lifts /leg - Max v-sit Kickouts
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