WOD
 | Thu, Nov 17 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 20221117 | CFA Kids - Week 133 | Pullup Program 20221117 | Home WOD 20221117 |
CrossFit 20221117(Reps, Rx2) Warmup: 8 rounds 20s slow row 10s fast row 1 Round 20s wall-facing handstand hold 20s handstand hold 20s alt shoulder taps in handstand against a wall Push Press 5-5-5-5-5 WOD: 2 rounds 5 Min AMRAP - 15/10 cal Row - 10 Pushups (Rest 5 Mins between rounds) Rx2: 10/7 cal Row, knee-pushups - count both calories and reps for your score INTENDED STIMULUS 4-5 rounds each 5:00 AMRAP High aerobic effort Athletes should find a calorie count that allows them to finish in 30s Athletes should find a rep scheme on the push up that allows them to go unbroken
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