WOD
 | Fri, Sep 18 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 (4 days ago) |
| CrossFit 20200918 | Max Freestanding Handstand | Max Supported Handstand |
CrossFit 20200918(No Results Tracked) Warmup Pullup Strength/Progressions - 60 secs Hollow Body Hang (10 x 2 sec holds) EMOTM: 4 mins - 1) Lat Retractions x 20 - 2) Pullup Negatives x 5 (4 sec descent) EMOTM: 3 mins - 10 Pullups (scaled as needed to complete in 30 secs) Handstand Walk Strength/Progressions EMOTM: 4 mins - 1) Wall Kickups/Attempts x 6 - 2) Donkey Kicks x 8 EMOTM: 4 mins - 1) Wall Kickups w/ Hands turned out x 5 (slow/controlled) - 2) Donkey Kick to Handstand x 4 EMOTM: 4 mins - 1) Handstand Thigh Taps x 10 - 2) Reverse Snow Angels x 15 EMOTM: 4 mins - 1) Handstand Hands Marching x 30 sec - 2) Straight Leg Bottom Balance Hold x 30 sec WOD: Max Handstand Hold (against Wall, may kick up or wall walk) Rx+ 2 mins to get max Freestanding HS Rx2 Max Partial Wall Walk (45 degrees) Record Score in other tab
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Gymnastics
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