WOD
 | Sun, May 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 20200524(Reps, Rx2) Warmup 2 Rounds - Three 20m Shuttle Runs (run 10 meters, touch the ground then run back, then run 20 meters, touch the ground then run back. that is 1 rep) - 60 seconds of hip opener stretches (your choice - can go longer than 60 secs if desired) 1 Round - 10 Stationary Box Step-ups (per leg) - perform a standard box step-up, driving through the heel, try not to rock forward or assist with the bottom foot. Keep the top foot on the box for the full 10 reps - 10 Alternating Box Step-ups - 5 Wall Walks WOD: 19 Min AMRAP 4 Mins of 5 Burpees + 3 Wall Climbs 3 Mins of 20m Shuttle Runs 2 Mins of Box Step-ups 1 Min Plank Hold 2 Mins of Box Step-ups 3 Mins of 20m Shuttle Runs 4 Mins of 5 Burpees + 3 Wall Climbs Rx2 perform 6 Plank-2-Pushup instead of Wall Climbs Score = total reps performed for the 19 minutes. Keep a running count. Each 20m Shuttle Run is 1 Rep. Plank Hold does not count toward the rep count.
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