WOD
 | Tue, Apr 6 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 20210406 | Kids - Week 9 Day 17 (Deadlifts) | Pullup Program 20210406 |
CrossFit 20210406(Time, Rx2, Rx3) Warmup: 1x5 min Choice of Cardio Pullup Warmup includes: 10 'The Fonz' 5 Weighted Arm Circles (forward/backward) 5 Banded Wall Squats 5 Banded Lateral Crawls (ea direction) 2 Rounds - 1 Min Max Strict Pullups (or scaled strict pullups) - 30 sec Rest - 30 Secs Max Kipping Pullups (or Kip Swings) - 15 Sec Rest - 15 Sec Max C2B Pullups (or Knees-2-Elbow, Knees-2-90) (rest 90 sec between sets) WOD: - 50 Wall Balls (20/14) - 40 Box Jumps (24/20)* - 30 Bar Over Burpees* - 20 Power Snatches (95/65) - 1000m Row (800m Run) *TRY FOR STRICT MOVEMENTS Rx2 75/55, 800m Row (Run) Rx3 40-30-20-10, 14/10, 45/35, 500m Row (400m Run), scale others as needed
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