WOD
 | Tue, Mar 10 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 20200310(Reps, Rx2) Warmup Handstand Progressions EMOTM (4 Mins) 30 Sec HS Hold EMOTM (3 Mins) 30 Sec Split HS Hold Ring Dip Progressions Every 15 Secs (2 mins): - 1) Ring Support x 5 secs - 2) Catch Position Hold x 5 secs - 3) Ring Support x 10 secs - 4) Catch Position Hold x 5 secs - 5) Ring Support Hold x 15 secs (no rest before interval 6) - 6) Catch Position Hold x 5 secs - 7) Ring Support Hold x 10 secs - 8) Catch Position Hold x 5 secs Rest 60 seconds, then... Every 30 secs (2 mins) of either - 3 Ring Dip Negatives @ 30A1 or - 3 Ring Dips @ 31X0 EMOTM (3 mins) of - 10 Reverse Dips on Box Twisted Cross (pec stretch) x 60 seconds (30 seconds each arm) Front Squat Warmup WOD: 8 Min AMRAP - 5 Front Squats @ 50% - 20 KB Swings 35/26 Rx2 26/18
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