WOD
 | Thu, May 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 (5 days ago) |
| CrossFit 20210506 | Squat Program 20210506 |
CrossFit 20210506(Time, Rx+, Rx2, Rx3) Warmup 3 Sets For Quality: - 8 Half Kneeling Landmine Press - 8 Dual Dumbbell Prone Row - 15 Banded Triceps Extensions WOD: (time cap 20 mins) - 10 Pushups - 50 Air Squats - 10 Pullups - 20 Pushups - 40 Air Squats - 20 Pullups - 30 Pushups - 30 Air Squats - 30 Pullups - 800m Run Rx2 Scaled Pullups and/or Pushups, 600m Run Rx3 Scaled Pullups and/or Pushups, 400m Run
|
|
|
