WOD
 | Fri, Jul 31 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 (6 days ago) |
| CrossFit 20200731 | Other Results |
CrossFit 20200731(Time, Rx2, Rx3) Warmup Midline Prep: 3 Rounds (not for time) - 15 Situps (GHD OK) - 20 sec Hollow Hold (GHD Hold OK) - 25 Arch Pulses (Hip Extensions OK) - 30 sec Arch Hold (Hip Ext. Hold OK) - 2 Min rest Squat Snatch Warmup WOD: - 50 Double-Unders - 5 Squat Snatches - 50 Double-Unders - 4 Squat Snatches - 50 Double-Unders - 3 Squat Snatches - 50 Double-Unders - 2 Squat Snatches Add weight to the snatch each round. RX: Men: 75-85-95-105 Women: 55-60-65-70 Rx2 (Singles OK) Men: 65-75-85-95 Women: 45-50-55-60 Rx3 (Singles OK) Men: 45-55-65-75 Women: 35-40-45-50
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