WOD
 | Wed, Feb 24 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 20210224(Time, Rx2, Rx3) Warmup 200m run, 500 m bike or 250m row Then 3 rounds of... 30 count Weighted Supine Overhead Stretch 20 Alternating Back Lunges 10 'Box' Hop Up & Downs (hold land for 5 sec) Split Jerk Warmup Jerk Technique: 5 Sets (moderate to heavy weight) - 2 Pausing Push Jerks* - 1 Split Jerk *Pause takes place in the catch position for 2 seconds. WOD: 3 Rounds - 50 Double-Unders - 2 Min Handstand Hold - 35 AbMat Sit-ups Rx2 25 DU's or 100 Singles, 1 Min HS Hold Rx3 100 Singles, 2 Min Box or Stink Bug Holds
Planned: Wed,Feb24,2021 Sun,Feb21,2021
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