WOD
 | Tue, Apr 28 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 20200428(Time, Rx+, Rx2, Rx3) Light Warmup Core & Back Work: 3 Rounds (try to flow from movement to movement with little rest between movements) - 10 Clockwise Pushup Position Shoulder Circles (pushup position, hands under shoulders, legs slightly split apart for balance, rotate shoulders around hands in a circle in one direction - for added difficulty, try doing single hand of 5 reps per hand) - 10 Counter-clockwise Pushup Position Shoulder Circles - 15/30/45 second Pushup Position Knee to Elbow hold - Left leg (begin in pushup position, bring knee to elbow on same side and hold, foot should be off the ground. do 15, 30, or 45 seconds depending on ability) - 15/30/45 second Pushup Position Knee to Elbow hold - right leg - 15/20/30 second Reverse Snow Angels (lay face down, arms stretched overhead, bring arms down to sides and back up without touching the ground. go for 15, 20, or 30 seconds depending on ability) - 15/30/45 second Stretch Body Hold (lay on back, arms overhead, lift butt off the ground. with only shoulders and heels touching the ground, hold for 15, 30, or 45 seconds depending on ability) WOD: - Buy-in: 800m Run. then 10-9-8-7-6-5-4-3-2-1 - Thrusters (use whatever weight you have) - Burpees - then, Cash-out: 800m Run Rx+ 1 mile run Rx2 400m Run Rx3 200m Run
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