WOD
 | Mon, Apr 13 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) |
Support Your Local Box WOD 2(Time, Rx2, Rx3) Warmup: 2 Rounds of Tabata (20 sec on/10 sec off) moving from movement to movement after each 20 secs) - Hop in place (Round 2- hop onto small object) - Scapular pushups (Rounds 2 - regular pushups) - Air Squats - Squat Jumps Double Under Warmup - 30 sec Penguin singles - 30 sec Penguin doubles - 60 sec Single/Double Unders (or Jumping Jacks) Burpee Warmup - 10 Step back/step up Burpees - 10 Jump back/step up Burpees - 10 Jump back/jump up Burpees WOD: for time (15 min Time Cap) - 100 Double-Unders - 21 Burpees - 75 Double-Unders - 15 Burpees - 50 Double-Unders - 9 Burpees Rx2 Singles Rx3 50,35,20 Jumping Jacks instead of Jump Rope
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