WOD
 | Tue, Feb 9 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: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| CrossFit 20210209 | Pullup Program 20210209 |
CrossFit 20210209(Time, Rx2, Rx3) Warmup Barbell Cycling - try to go unbroken, rest between sets - 15 Thruster @ 45% - 10 Thrusters @ 52% - 5 Thrusters @ 60% (percentage based on 1RM Front Squat) WOD: 3 Rounds - 7 Strict Pull Ups - 7 Ring Dips - 50 Air Squat - 30 Sumo Deadlift High Pull (45/35) Rx2 - Assisted/Kipping Pullups, Assisted Dips, 20 SDHP 45/35 Rx3 - Ring Rows, Parallette Dips, 20 SDHP 35/26 KB
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