WOD
 | Tue, Oct 18 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 20221018 | CFA Kids - Week 124 | Home WOD 20221018 |
CrossFit 20221018(Time, Rx2) Warmup 3 Rounds - 25 GHD Situps - 15 Banded Side Steps (left) - 15 Banded Side Steps (right) WOD: 3 Rounds - 300m Run - 30 sec Rest - 200m Run - 30 sec Rest - 100m Run - 30 sec Rest Rx2: 200m/100m/50m Stretch - 1 min foam roll Quads - 1 min foam roll Lower Back - 1 min foam roll Calves INTENDED STIMULUS Try for 15:00 mins including rest Don't try to sustain max effort pace for each distance Try to increase pace as the distance decreases
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