WOD
 | Thu, Apr 8 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 20210408 | Squat Program 20210408 |
CrossFit 20210408(Time, Rx2, Rx3) Warmup: 500m Row 30 sec Cross Body Shoulder Swings 30 sec Across Body Shoulder Stretch (ea arm) 30 sec Scorpion Twist (ea direction) 5 Rounds - 5 Snatch Push Press @ 70% of 1RM - 5 Snatch Grip Deadlift Pulls @ 90% of 1RM Power Snatch Warmup WOD: 3 Rounds - 10 Power Snatches (95/65) - 15 Thrusters - 400m Run Rx2 75/55 Rx3 65/45
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