WOD
 | Sat, Dec 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) |
| Barbell Strength 20221203 | Home WOD 20221203 | 20210925 CrossFit Kids |
Barbell Strength 20221203(Check In) Warmup - 1 min foam roll Upper Back - 1 min foam roll Lats /side 2 rounds - 1 min jump rope - 20 Spiderman stretch /side - 10 Counterbalance Squats - 5 Wall Facing Squats Overhead Squats - 2 x 10 - 1 x 8 - 3 x 7 (build to heavy) Power Clean - build to 60% Power Clean Cycling Partner up and take turns 10-8-6-4-2 @ 60% Rest 3 mins 5-4-3-2-1 @ 80% Core Accessory: 4 rounds - 7 Leg Raises - 7 Straight Leg Situp Reaches - 7 V-ups - 60 sec Rest
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