WOD
 | Tue, Feb 23 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 20210223 | Pullup Program 20210223 |
CrossFit 20210223(Reps, Rx2, Rx3) Warmup 15 Squat Jumps 10 Alternating Box Pistols (0202 tempo) 15 Squat Jumps 10 Box Incline Push Ups (0202 tempo) 30 sec Behind-the-back Elbow-to-elbow Grip Stretch 30 Bent-arm Wall Stretch (ea arm) 5 Sets (light to moderate load) - 2 Snatch Balance + 1 High Hang Squat Snatch 11 Min EMOTM (heavy load) - 1 Squat Snatch (rest on mins 4 & 8) WOD: 15 Min AMRAP - 400m Run - Max Wall Balls Unbroken* (score = total number of wall ball shots completed in 15 mins. Wall ball shots must be continuous, if you stop or drop the ball then move to the next round) Rx 20/14 Rx2 14/10 Rx3 200m, 10/8
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