WOD
 | Wed, Nov 11 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 (8 days ago) |
CrossFit 20201111(Time, Rx2, Rx3) Warmup 7 x 2 Banded Deadlift (moderate weight) *focus on acceleration to extension WOD: Buy-in: 100 Double Unders Then 3 rounds of: - 12 Slam Balls - 9 Strict Dips - 6 KB Snatches / arm Cash-out: 100 Double Unders Rx2 Assisted Pullups, Assisted Dips, Assisted HSPU Rx3 12 Assisted Pullups, 9 Knee Pushups, 6 Assisted Dips
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