WOD
 | Tue, Apr 21 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: GRACE on Jan 13, 2026 (1 day ago) |
Home WOD 20200421(Time, Rx2, Rx3) Warmup Tabata (8 rounds of 20 secs on/10 secs off) - Single Arm Plank (or regular plank) - Glute Bridges - Single Arm Plank - Flutter Kicks Do all 8 rounds of one movement before moving to the next WOD: Deck of Cards Use a standard deck of cards (with Jokers). Turn over the first card and perform the movement associated with the suit. The number on the card will be the number of reps. All face cards are 10 reps. Example: 8 of Diamonds means do 8 Situps. Turn over the next card and follow the same instructions. If you ever turn over the same card twice in a row (e.g. you turn over another 8) then do double the reps of the movement designated on the second card (e.g. 8 of Hearts = 16 Cleans). - Spades: Pushups (scale as needed) - Hearts: Odd Object Cleans - Diamonds: Situps - Clubs: Air Squats - Joker: 400m Run Rx2: 200m Run Rx3: split the work with a partner (both partners run 200m for each joker)
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