WOD
 | Tue, Oct 4 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 20221004 | CFA Kids - Week 120 | Home WOD 20221004 |
CrossFit 20221004(Reps, Rx2, Rx3) Warmup: 1-2 rounds 50ft high knees 50ft butt kicks 50ft bear crawl 50ft alt spiderman pose 50ft crab walks 50ft duck walks 50ft high kicks EMOTM x 7 mins - 2 Thrusters WOD: 12 MIn AMRAP - 10 DB Push Press (50/35) - 12 Burpees to Target (12 inch above reach) Rx2 - 35/20 Rx3 - 15/10, regular Burpees INTENDED STIMULUS 7-10 rounds The push press reps should be unbroken for the majority of the workout Finish the burpees in 1:00 or less Expect the extra height for the jump to significantly slow down the burpees and steal from the ability to push the DBs overhead
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