WOD
 | Fri, Dec 6 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 20191206(Reps, Rx2) Warmup - 10 Glute Bridges - 15 Sec Single Leg Glute Bridge Hold - 30 Sec Front Rack Hold @100% - 45 Sec Plank Hold EMOTM 9 Mins - 1 Tempo Front Squat @75% (3 secs Down, 3 secs Pause, 3 secs Up) Partner WOD: 20 Min AMRAP - 50 Meter Run, 1 Burpee Box Jump - 50 Meter Run, 2 Burpee Box Jumps - 50 Meter Run, 3 Burpee Box Jumps - etc... *One partner works while one rests Rx 24/20 Rx2 20/16 Score = number of Burpee Box Jumps completed
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