WOD
 | Mon, Jan 4 2021 |  |
 | 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 (5 days ago) |
| CrossFit 20210104 | Deadlift 5-Rep Max |
CrossFit 20210104(Reps, Rx2, Rx3) Warmup If you don't have a recent 5-rep Max for Deadlift then... Work to 5-Rep Max Deadlift - otherwise... Work to 5-Rep Max Back Squat WOD: 15 MIn AMRAP - 20 Wall Balls (20/14) - 20 Power Snatches (75/55) - 20 Box Jumps (24/20) - step-ups OK - 20 Push Press (75/55) - 20 Cal Row (14 for Women) *may substitute 14/10 Cals on Assault Bike for easy math, count all Rowing/Bike movements as 20 reps Rx2 14/10 WB, 65/45 barbell Rx3 10/8 WB, 45/35 barbell
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5 Rep Max
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