WOD
 | Fri, Nov 13 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 20201113(Reps, Rx2, Rx3) Warmup 30 Situps (GHD ok), 5 HS Practice 25 Situps, 4 HS Practice 20 Situps, 3 HS Practice 15 Situps, 2 HS Practice 10 Situps, 1 HS Practice Handstand (HS) Practice can be wall walks, kickups, HS Walks, or anything similar to progress your handstand ability WOD: 5 Rounds - 2 Mins each - 15-cal. row - Max Strict Toes-2-Bar Rest 2 minutes between each round Rx - - Men use 8-lb. Med Ball for T2B - Women no weight Rx2 - 12 Cals and - Men no weight - Women legs to 90 Rx3 - 10 Cals and Strict Hanging Knee Raises
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