WOD
 | Mon, Aug 2 2021 |  |
 | 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 |
| Sat, Apr 29, 2023 at 7:30am Burpee Mile |
 | Welcome: James H |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20210802 | PT 20210802 |
CrossFit 20210802(Time, Rx2, Rx3) Warmup: 5 mins of run, bike or row Stretches for 30 seconds Kneeling Hip Flexor Adductor, Shoulder, Wrists Strength: 3 Sets - 18 Weighted Bulgarian Split Squats (9 per leg) - 12 Bent Over Supinated Grip Barbell Rows - 6 Weighted Tempo Glute Bridges (5 sec up, 5 sec down) (rest as needed between sets) WOD: - 15 Front Squats, 100m Run - 12 Front Squats, 100m Run - 9 Front Squats, 100m Run - 6 Front Squats, 100m Run - 6 Push Jerks, 100m Run - 9 Push Jerks, 100m Run - 12 Push Jerks, 100m Run - 15 Push Jerks, 100m Run Rx 95/65 Rx2 75/55 Rx3 65/45
|
|
|
