WOD
 | Wed, May 27 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: Snatch Max on Jan 5, 2026 (8 days ago) |
Home WOD 20200527(Time, Rx2) Warmup 8 Rounds - 20 Sec Max Situps - 10 Sec Hollow Hold - 20 Sec Max Glute Bridges - 10 Sec Glute Bridge Hold 7 Rounds, every 90 Secs - 30 Sec of Strict HSPU Negatives (deficit if possible) - 60 Sec Rest Stay in control on the deficits. If you are losing the ability to control it for all 30 seconds then begin scaling (raising the platform for your head) WOD: 1 Round - 160 Double Unders (or Singles or Penguin Taps) - 800m Run - 40 Mountain Climbers (2 steps - one each leg - equals one rep) then 2 Rounds - 80 DU's (Singles, Taps) - 400m Run - 20 Mountain Climbers then 3 Rounds - 40 DU's - 200m Run - 10 Mountain Climbers Rx2 Cut each run in half
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