WOD
 | Sun, Jan 10 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 (4 days ago) |
| CrossFit 20210110 | Max Single Arm Power Row - Left Arm | Max Single Arm Power Row - Right Arm | Max Single Arm DB Press - Left Arm | Max Single Arm DB Press - Right Arm | Max Single Arm High Pull - Left Arm | Max Single Arm High Pull - Right Arm | Other Results |
CrossFit 20210110(Time, Rx+, Rx2) Warmup Perform each of the following - max reps of Single Arm Power Row @ 40% of Bodyweight / per side - max reps of Single Arm DB Press @ 33% of Bodyweight / per side - max reps of Single Arm DB High Pull @ 33% of Bodyweight / per side (note: if you can do at least 1 strict pullup then perform max Strict Pullups instead of Single Arm Power Row) Partner WOD: Deck of Cards - Wall Balls (20/14) - KB High Pull (53/35) - Weighted Russian Twist (35/26) - Box Jumps (24/20) Joker = 500m Row (both partners) Rx+ Do all movements individually Rx2 Scale one or more movements If the same number card is drawn twice in a row then double the reps (if drawn 3x in a row then triple the reps) Face cards = 10 reps
|
Strength-Upper Body
|
|
