WOD
 | Thu, Jun 17 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 20210617 | Squat Program 20210617 |
CrossFit 20210617(Calories, Rx+, Rx2, Rx3) Warmup Power Clean & Jerk Technique Every 90 Secs x 5 Rounds - 1 Clean Pull - 1 Power Clean - 1 Jerk Drive - 1 Push Jerk Build to a moderate weight WOD: 5 Mins to get 2 Rounds of - 15 Ring Rows - 9 Power Clean & Jerks (75/55) then Max Cal Rower or Assault Bike in remaining time Rest 5 Mins 5 Mins to get 2 Rounds of - 12 Pullups - 9 Power Clean & Jerks (95/65) then Max Cal of the Rower or Assault Bike (whichever you DIDN'T do in the first round) Rx2 65/45 Rd1, 75/55 Rd2 Rx3 45/35 Rd1, 65/45 Rd 2
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