WOD
 | Thu, Jun 3 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 (7 days ago) |
| CrossFit 20210603 | Squat Program 20210603 |
CrossFit 20210603(Time, Rx2, Rx3) Warmup Warmup Back Squat, Front Squat, Overhead Squat Accumulate the following at the bottom of each squat - 45 sec Back Squat - 30 sec Front Squat - 15 sec Overhead Squat WOD: - 1 Rope Climb - 21 Elevated Pushups (feet on 20in box) - 1 Rope Climb - 15 Elevated Pushups - 1 Rope Climb - 9 Elevated Pushups Rx+ with Weight Vest (ha ha, JK) Rx2 2 Half Rope Climbs - regular Pushups Rx3 3 Rope Lowers - Knee Pushups
|
|
|
