WOD
 | Thu, Oct 22 2020 |  |
 | 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 |
| Fri, Dec 23, 2022 at 7:00pm The 12 WODs of Christmas Celebration |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20201022 | Squat Program Week 19 |
CrossFit 20201022(Rounds, Rx2, Rx3) Warmup Clean Positioning A 3 Sets: - 3-Pause Clean Deadlift (Rest as needed between sets) All pauses are for 1 second: Pause 1 – 2″ off Floor Pause 2 – Knee Level Pause 3 – Mid-Thigh Clean Positioning B 3 Sets: - 3-Position Clean High Pull (Rest as needed between sets) Positions are “top-down”: Position 1 – Mid-Thigh Position 2 – Knee Level Position 3 – Low-Hang (2″ off Floor) Clean Positioning C 5 Sets: - 3-Position Squat Clean (Rest as needed between sets) Positions are “top-down”: Position 1 – Mid-Thigh Position 2 – Knee Level Position 3 – Low-Hang (2″ off Floor) WOD: 20 Min AMRAP (rounds) - 25 Cal Row - 25 Hip Extensions - 25 GHD Situps Rx2: 20 of each, Abmat Situps Rx3: 15 of each, Good Mornings 45/35, Situps
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