WOD
 | Mon, Sep 7 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 20200907(Time, Rx2, Rx3) Warmup Ring Dip strength (unbroken w/ heels on box) : - 1 sec hold then 1 scaled Ring Dip - 2 sec hold then 2 scaled Ring Dips - 3 sec hold then 3 scaled Ring Dips continue unbroken as far as you can Rest 2 Mins then Repeat Can be scaled to Parallettes or Box Dips WOD: 3 Rounds - 800m Run - 50 Box Jumps 24/20 Rx2 600m Run, 35 Box Jumps Rx3 400m Run, 20 Box Jumps 20/16
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