WOD
 | Thu, Mar 4 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 (6 days ago) |
| CrossFit 20210304 | Squat Program Week 14 |
CrossFit 20210304(Rounds, Rx+, Rx2, Rx3) Warmup Snatch Technique: 5 Sets - 1 Snatch Pull - 1 Power Snatch - 1 Overhead Squat - 1 Snatch Balance - 1 High Hang Squat Snatch Do not put bar down during entire set. Rest as needed between sets. Use light to moderate weight WOD: 20 Min AMRAP (rounds) - 5 Pull-ups* - 10 Situps - 15 Squats Rx3 - Do 5-10-15 for entire 20 Mins Rx2 - If you can finish 5 rounds by 5:00, switch to 10-20-30 reps Rx - If you can finish an additional 3 rounds by 10:00, switch to 20-40-60 reps Rx+ If you can finish another 1 round by 15:00, switch to 40-80-120 reps, then stop. *You may substitute strict Ring Rows
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