WOD
 | Mon, Dec 16 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 20191216(Time, Rx2, Rx3) Warmup Every 2:30 x 6 Sets: - 3-Position Power Clean - Pausing Split Jerk (Drop Barbell) - Power Clean - Split Jerk Start at 50% of 1RM and build to a heavy for the day The 12 WODs of Christmas 6 Sets of 6 Reps: - Wall Balls - Squats w/ Kettle Bell - Kettle Bell Swings - Dips - Lunges - Pistols Rx 30/20 Wall Ball, 53/35 KB Rx2 20/14 WB, 35/26 KB, Assisted Full Depth Pistol Rx3 14/10 WB, 26/18 KB, Box Pistol
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