WOD
 | Sat, Nov 19 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) |
| Barbell Strength 20221119 | Home WOD 20221119 | 20210918 CrossFit kids |
Barbell Strength 20221119(Check In) Warmup: 2 rounds - 20/14 calorie Row - 20 Banded Side Steps (10/direction) - 10 Goblet Squats Clean Warmup (use 45/35) - 7 Romanian Deadlift - 7 Hang Muscle Clean - 7 Front Squats - 5 Cleans Cleans - build in weight, sets of 3 then 2 - 3 x 2 @ 83% - 2 x 2 @ 85% - 4 x 1 @ 87% Front Squats - Build to Heavy set of 3 Shoulder Press - build to Heavy set of 3 Accessory: 4 Rounds - 3 Clean Pulls @ 105% - 20 GHD Situps
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