WOD
 | Fri, Nov 29 2019 |  |
 | Sat, Sep 19, 2020 at 10:30am Nutrition Seminar |
| Sun, Jul 4, 2021 at 10:00am July 4th BBQ WOD |
| Sat, May 21, 2022 at 7:00am Burpee Mile @ McQueen High School |
| Mon, May 30, 2022 at 10:00am Memorial Murph |
| Sat, Dec 17, 2022 at 6:00pm Allure Holiday Party |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
CrossFit 20191129(Time, Rx+, Rx2, Rx3) Warmup 3 Sets for Quality - 10 KB Cossack Squats (5/side) - 10 KB Waiter Squats (5/side) Tempo Deadlift 5x1 - 5 secs up/5 secs down WOD: - 50 Double Unders - 12 Power Snatch - 6 Jumping Muscle Ups (bar above head) Rx+ Bar Muscle Ups Rx 75/55 Rx2 65/45, 100 Singles, bar above shoulders Rx3 45/35, 100 Singles, bar below shoulders
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