WOD
 | Thu, Apr 23 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 20200423(Reps, Rx2, Rx3) Warmup: 2 Rounds - 60 sec Run (outside or run in place) - 20 Alternating arm/leg V-ups (single arm to opposite single leg) - 60 sec Static Squat Hold - 20 Alternating Bird Dogs (10/side) - 60 sec Side Plank (30 sec/side) - 20 alternating Side Lunges (Cossack Squats) Conditioning: every 5 Mins for 3 Rounds - 100ft Suitcase/Farmers Carry (one weight in each hand) - 60 secs of Weighted (DB, KB, etc.) Deadlifts - 100ft Single-arm Weighted (DB, KB, etc.) Front Rack Carry (50ft/side) - 60 secs of Single-arm Weighted (DB, KB, etc.) Front Squat (30 secs/arm) Rest 3 mins then... WOD: 14 Min AMRAP - 20 Alternating Pistol Squats - 15 Alternating Weighted (DB, KB, etc.) Snatches - 10 Handstand Pushups Rx2 Scale to Box Pistols or Pike (Stink Bug) HSPU Rx3 Scale both
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