WOD
 | Sat, Oct 8 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 20221008 | Home WOD 20221008 | 12182021 Crossfit Kids |
Barbell Strength 20221008(Check In) Warmup - 10 Leg Swings - 15 weighted Good Mornings - 10 Air Squats McGill Big Three warmup - 6 x 10 sec Modified Curl-up - 3 x 10 sec Side Plank /side - 6 x 10 sec Bird Dog hold Back Squat - 1 x 10 45/35 - 3 x 5 work up in weight - 3 x 7 for load (snatch and cleans do not have to be touch-n-go. squatting versions recommended) Snatch - warmup - 3 x 3 @ 65% - 4 x 3 @ 70% Clean - 3 x 3 @ 65% - 4 x 3 @ 70% Deadlifts - 5 x 8 for load Accessory: 3 Rounds - 5 weighted Back Rack Lunges /leg - 10 Barbell Leg Lifts - 15 GHD Back Extensions
|
|
|
