WOD
 | Thu, Sep 3 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 (5 days ago) |
| CrossFit 20200903 | Squat Program Week 12 | Other Results |
CrossFit 20200903(Time, Rx+, Rx2, Rx3) Warmup 21-18-15-12-9 Calories on Rower (men) 18-15-12-9-6 Calories on Rower (women) superset rowing with... - 40' OH Walking Lunge 95/65 (reduce weight as needed, one person lunges at a time) WOD: 3 Rounds - 25 DB Push Jerks - 25 Double-Unders - 25 Weighted Step-Ups onto 20-in box - 25 Double-Unders Rx+ 45/30 DB Rx: 35/20 DB Rx2: 35 Singles Rx3: 20/10 DB, 15 Jerks/Step-ups, 35 Singles (lower platform for step-ups if needed)
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