WOD
 | Thu, Nov 3 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 20221103 | CFA Kids - Week 129 | Pullup Program 20221103 | Home WOD 20221103 |
CrossFit 20221103(Reps, Rx2, Rx3) Warmup: 2 rounds 20 jumping jacks 20 shoulder taps 20 mountain climbers 10 PVC good mornings 10 PVC pass thrus 10 PVC overhead lunges 3 Rounds - 10 Staggered Stance Good Mornings (45/35) - 10 Alternating Cossack Squats WOD: Every 3 Mins x 5 Rounds - 20/14 Cal Row - 10 Lateral Burpees over Rower - Max Rep Chest-2-Bar Pullups for remaining 2 mins - 1 minute Rest (score = total number of Pullups) Rx2, 15/10 Cals, Regular Pullups Rx3, 10/7 Cals, Jumping Pullups INTENDED STIMULUS Finish the row in ~1:00 Complete the burpees by 1:30 1-2 attempts at the chest-to-bar pull-ups 10+ reps on the C2B every round
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