WOD
 | Sat, Apr 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 (8 days ago) |
Home WOD 20200411(Rounds) 10 Mins of light stretching and warmup Start a clock and do... 2 Rounds of - 60 sec Run/Bike/Row - 30 sec Inchworms - 60 sec Alternating Side (Cossack) Squats - 30 sec Plank Hold from Pushup Position - 30 sec of Pushups - 30 Sec Bottom of Goblet Squat Hold Rest, then when clock reaches 12:00 start Death by Burpees - start with 5 Burpees. Each minute add one Burpee until you are unable to complete all the reps within a minute. (today's score will be the highest round you were able to complete) Rest, then when the clock reaches 30:00 4 Rounds of - 10 Reps of Seated Shoulder Press - 30 Sec Rest - 10 Bent Over Row (use KB, DB or other weighted object). Keep back flat. If performing single arm then do 10 each side. - 30 Sec Rest - 10 Biceps Curl. Keep movement strict, no 'kipping' of weight. If performing single arm then do 10 per arm. - 90 Sec Rest Record your highest round of burpees completed in a minute (example, if you got through the round of 12 and failed on the round of 13, then your score is 12)
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