WOD
 | Thu, Apr 9 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 (8 days ago) |
| Home WOD 20200409 | Support Your Local Box WOD 1 |
Home WOD 20200409(Weight) Warmup 3 Rounds (use a weight) - 10 Single Arm Upright Row / Arm (standing upright with weight in one hand, raise weight straight up while pointing elbow outward and keeping elbow above wrist) - 10 Bicep Curls per arm (either both at once or one at a time) - 10 Front Raises per arm (both at once or one at a time) - Standing tall with weight hanging at your side. Raise the weight with straight arm, straight out in front of you and back down. Work in a controlled manner without using rest of body for momentum. WOD: 3 rounds, 8 mins each Round #1) 5 rounds of 10 Pushups and 20 Air Squats, then 50 Odd Object Cleans. Rest for remaining time Round #2) 4 rounds of 10 Pushups and 20 Air Squats, then 40 Odd Object Squats. Rest for remaining time Round #3) 3 rounds of 10 Pushups and 20 Air Squats, then 30 Odd Object Thrusters Record weight used
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