WOD
 | Tue, Mar 16 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 20210316 | Kids - Week 6 Day 11 (Strict Push Push Jerk) | Pullup Program 20210316 |
CrossFit 20210316(Time, Rx2, Rx3) Warmup: 200m Run, 500m Bike or 250m Row 2 Rounds: 10 Scapular Pull Ups 10 Broad Jumps 10 Cross Body Shoulder Swings (ea arm) 3 Rounds - Max Bench Press @ 50-60% BW - Max Strict Pullups or Ring Rows (rest between rounds) WOD: - Row 500m (run 400m, bike 1200m) - 21 Burpees (to 6' target) - Row 1000m (run 800m, bike 2400m) - 15 Burpees (to 6' target) - Row 500m (run 400m, bike 1200m) - 21 Burpees (to 6' target) Rx2 = 21-15-21 Burpees (no target) Rx3 = 15-9-15 Burpees (no target) + half distance for Row (Run/Bike)
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