WOD
 | Tue, Nov 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 (8 days ago) |
| CrossFit 20221129 | CFA Kids - Week 136 | Home WOD 20221129 |
CrossFit 20221129(Reps, Rx2, Rx3) Warmup: 45s row (easy) 30s hollow hold 30s plank shoulder taps 30s PVC pass thru 45s row (moderate) 30s hollow rock 30s push-ups 30s scap pull-ups 45s row (hard) 30s alt v-ups 30s ring support hold 30s kip swings Dip Warmup: 2 ring dip negatives 5 strict ring dips 3 x 3 kipping ring dips Bar MU Progression: 3 kip swings + 3 kips 3 kipping pull-ups with pause 3 x 1-3 BMU WOD: 15 Min AMRAP - Buy-in: 2000/1700m Row then - 10 Ring Dips - 10 Bar Muscle-Ups Rx2 5 Matador Dips, 5 Pullups Rx3 10 Jumping Ring Dips (or other assisted dips), 5 Jumping Bar MU Stretch: 2 rounds - 30 sec double Forearm stretch - 30 sec lacrosse ball Pec mash /side INTENDED STIMULUS 7:00-9:00 on the row 2-4 rounds on the AMRAP
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