WOD
 | Thu, Jan 21 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 20210121 | Squat Program Week 8 | Front Squat 5-Rep Max |
CrossFit 20210121(Time, Rx+, Rx2) Warmup If you haven't recorded 5RM Back Squat or Front Squat then work to that, otherwise... 3 Rounds - 10 Double Dumbbell Rows - 20 Hip Extensions - 30 Sec Glute Bridge (weighted if possible) Rest 2 mins between sets WOD: 7-6-5-4-3-2-1 - Pullups - Dips - Pistols, right leg - Pistols, left leg Rx+ Muscle Ups instead of Pullups + Dips Rx2 14-12-10-8-6-4-2 Ring Rows to Dips, Box Pistols
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5 Rep Max
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