WOD
 | Sat, Oct 29 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) |
| Barbell Strength 20221029 | 20221029 CrossFit Kids | Bench Press Max | Home WOD 20221029 |
Barbell Strength 20221029(Check In) Warmup: 5 min Cardio - 1 min foam roll Upper Back - 1 min Frog Stretch hold - 1 min Couch Stretch /side 2 Rounds - 10 Counter Balance Squats (10#) - 30 sec Bar Hang 2 Rounds - 10 Back Rack Elbow Rotations /side - 20 sec Bottom of Front Squat hold Clean Jump Box Jumps Cleans - 1 x 5, 2 x 3 build to 60% - 3 x 2 @ 60% - 4 x 2 @ 65% Bench Press - 1 x 5, 2 x 3 build to starting weight - 3 x 1 @ Max effort Deadlift - 5 x 3 Full Stop Accessory: 3 rounds - 10 Russian Pushups - 12 weighted Bulgarian Split Squats (6/side) - 15 weighted Russian Twists
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Misc Barbell
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