WOD
 | Wed, Jun 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: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20200624 | Crossover Symmetry Day 4 |
CrossFit 20200624(Reps, Rx2, Rx3) Warmup 5 Sets - 8 Tempo Floor or Bench Press - 8 Tempo Double DB Bent Over Row *5 Sec Negative on each movement WOD: 15 Min AMRAP - 1 Round of Cindy + 1 Double DB Power Clean & Jerk - 1 Round of Cindy + 2 Double DB Power Clean & Jerk - 1 Round of Cindy + 3 Double DB Power Clean & Jerk - 1 Round of Cindy... Continue to add 1 DB C&J each round Score = number of C&J completed Rx 50+/35+ Rx2 40+/25+, Banded/Seated Pullups Rx3 30+/15+, Ring Rows Cindy = 5 Pullups, 10 Pushups, 15 Squats
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