WOD
 | Tue, Nov 15 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 20221115 | CFA Kids - Week 132 | Home WOD 20221115 |
CrossFit 20221115(Distance, Rx2, Rx3) Warmup: - 2 Min Row/Bike - 20 banded face pulls - 20 banded pull-aparts - 20 banded shoulder press / 10 per side - 90 sec Row/Bike - 20 banded face pulls - 20 banded pull-aparts - 20 banded shoulder press / 10 per side - 1 min Row/Bike 10 Ring Rows --> 10 Foot Assist Dips 10 Jumping Pullups --> 10 Jumping Dips 10 Banded Pullups --> 10 Banded Dips 5 Strict Pullups --> 5 Strict Dips EMOTM x 12 - Min 1) 5 Strict Pullups - Min 2) 5 Strict Dips (add weight if possible) WOD: 3 Rounds - 2 mins per round - 20/15 Assault Bike - Max Distance Double DB Farmer Carry (60/45) in remaining time - 2 min rest between rounds (record total distance in feet) Rx2 - 18/14 cals, 50/35 DBs Rx3 - 15/12 cals, 40/25 DBs
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