WOD
 | Sat, May 30 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: Max Height Box Jump on Mar 12, 2026 (1 day ago) |
Home WOD 20200530(Time) Warmup (2 rounds) - 10 Slow Air Squats (use weight if desired) - 60 Sec Pigeon Pose/side - 10 Sumo Squats (wide feet stance) - 10 Wall Squats (facing wall with hands overhead, squat down as close to wall as possible) 2 Rounds... - 8 PVC Passthroughs (use broom stick or similar object. if not, perform large arm circles forward and backward) - 8 Overhead Squats (use the same broom stick, otherwise try single arm OH Squat with your weight) - 8 Slow/strict situps - 8 Overhead Squats - 100m Farmers Carry (or 20 walking lunges) - 8 regular situps WOD: 5 Rounds for time - 24 Situps - 100m Object Carry (child/ladder/washing detergent jug/etc.) - 14 OH Squat (broomstick/PVC/etc)
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