WOD
 | Fri, Apr 24 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 20200424(Reps) Light Warmup 4 Rounds - 40sec Weighted Hollow Hold, 20sec Rest - 40sec Romanian Deadlifts, 20sec Rest - 40sec Single Arm OHS Hold (left), 20sec Rest - 40sec Single Arm OHS Hold (right), 20sec Rest - 1 min Rest WOD 6 Min AMRAP - 10 Box Jump All the Way Over (8-15' Box or object) - 10 Alternating Single Leg V-Ups - 10 Situps Rest 60 Secs then 6 Min AMRAP of - 50 Jump Rope Singles or DU's - 20 Weighted Step Ups - 10 x (2 Shoulder Taps + 1 Pushup) - 10 Plank to Pushups (start in pushup position, move down to plank position one arm at a time, then back up to pushup position) Cool Down - Couch Stretch, 2 mins/side - Pike Stretch, 2 mins - Child's Pose, 1 min - Standing HS Hold Stretch (from standing position, place hands on ground and work to get hips over shoulders), accumulate 1 min - Pigeon Pose, 2 mins/side
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