WOD
 | Sun, Mar 29 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 (7 days ago) |
Home WOD 20200329(Rounds, Rx2) 5-10 mins Warmup Accumulate 3 mins in each of the following holds... - Hollow Hold (keep low back on ground, shoulders off ground) - Arch Hold (chest and feet off ground) - Hollow Plank Hold (shoulder blades rounded toward ceiling) WOD: This workout is a total of 12 minutes on a running clock. An 8 minute AMRAP followed by a 4 minute AMRAP. Your score is the total number of rounds completed across the 12 minutes. 8 Min AMRAP (rounds) - 10 Weighted Squats (use a medium weight object) - 10 Ground to Overhead (using the same object, touch the ground with it then bring it overhead) - 10 Alternating Lunges (no weight, 5 per leg) - 5 Inchworms After 8 mins immediately move to 4 Mins AMRAP (rounds) - 10 High Knees (running in place) - 10 Squat Jumps - 5 Plank to Pushup (start in plank position on hands, move down to elbows, then back up to hands) Rx2 - no weight
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