WOD
 | Tue, Feb 11 2020 |  |
 | 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 20200211(Reps, Rx2, Rx3) Warmup 3 Rounds: - 7 Single Arm Tempo KB Deadlift (left) - 15 Weighted Abmat Situps - 7 Single Arm Tempo KB Deadlift (right) - 15 to 30 sec Ring Plank Hold WOD: 9 Min AMRAP - 1 Hang Squat Clean 135/95 - 30 Double Unders - 2 Hang Squat Clean - 30 Double Unders - 3 Hang Squat Clean - 30 Double Unders - 4... (keep increasing clean by 1 rep) Rx2 105/75, 50 Singles Rx3 85/55, 30 Singles Score = # of Hang Squat Clean reps
|
|
|
