WOD
 | Tue, Oct 11 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 (5 days ago) |
| CrossFit 20221011 | Max Height Box Jump | CFA Kids - Week 122 | Home WOD 20221011 |
CrossFit 20221011(Reps, Rx2, Rx3) Warmup: 200m jog (easy - 200m jog (mod) - 200m jog (fast) 1) 10 alt elbow-to-instep 10 leg swings/leg (front and back) 2) 10 alt Samson stretch 10 leg swings/leg (across the body 3) 10 alt lunges 10 air squats Max Height Box Jump Pistol Squat Progression WOD: 5 Rounds - 400m Run - 1 Min Alternating Pistol Squats Rx2 - 300m Run, alt Box Pistols Rx3 - 200m Run, alt Reverse Lunges score = number of squats/lunges completed INTENDED STIMULUS 16:00-20:00 Single-leg squats are the priority Run gives an opportunity to recover and prepare for the next set Should be able to complete at least 10 single-leg squats within the minute to go RX'd Finish the run in 3:00 or less
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Gymnastics
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