WOD
 | Fri, May 22 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 20200522(Rounds, Rx2, Rx3) Warmup - spend a couple minutes getting your heart rate up 2 rounds - 10 Lunges while reaching for the sky - 10 Inchworms 2 Rounds - 20 Mountain Climbers - 20 Walking Stretch (reach down to opposite toe on each step) Perform Max Handstand Hold (or practice kicking up and coming back down) then 30 sec Pike Handstand Hold then 30 sec Plank Hold Warmup for WOD: - 10 Air Squats - 5 Pike Pushups - 10 Air Squats - 5 HSPU (or Pike Pushups) WOD: 15 MIn AMRAP (rounds) - 10 Air Squats - 5 Handstand Pushups *after every 3 rounds perform 25ft Bear Crawl Rx2 Pike HSPU Rx3 Hand Release Pushups Score = number of rounds completed of Squats and HSPU
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