WOD
 | Wed, Apr 1 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 20200401(Check In) Warmup 3 x 20 weighted alternating Step-Ups. Find a moderate weight to hold in goblet position (under chin, close to body). Step up onto a sturdy chair (or box, step, etc.), keeping whole foot on the chair and driving up through the heel. WOD: EMOTM (25 Mins) - repeat below for 5 rounds. Use a light to moderate weight for the movements below. No score recorded today. Just check-in. Min 1) 10 Overhead Presses then Overhead Hold until clock reaches 45 Secs Min 2) 12 V-Ups or 20 Situps Min 3) 10 Thrusters and 10 Deadlifts Min 4) 10 Goblet Squat + Standing Oblique Crunches (while holding weight in goblet position, lift left knee as high as possible while crunching torso slightly down and to the left, repeat on right side) Min 5) Rest Closer: Breath Work 5 to 10 minutes in comfortable resting position - Inhale for 3-5 seconds through nose - Exhale for 6-10 seconds through mouth (like blowing a whistle) - Brief hold before starting inhale again Keep ratio of inhale to exhale at 1:2 Focus on breathing deep into the lungs
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