WOD
 | Mon, Aug 16 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 |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
CrossFit 20210816(Time, Rx+, Rx2, Rx3) Warmup: 50 Singles > 20 Wrist Circles (10 ea way) 50 Singles > 15 Banded Good Mornings 50 Singles > 20 Weighted Pendulum stretches (10 ea way p/arm) Strength: 3 Rounds - 5 Tempo Eccentric Ring Rows (5 sec descent) - 10 Single Leg Weighted Glute Bridge (5/leg) - 15 Banded Air Squats - 20 Band Pull-Aparts (rest 2 mins between sets) WOD: 5 Rounds - 400m Run (if Air Quality allows (otherwise... coach's choice) - 1 Heavy Deadlift - 3 Squat Clean - 5 Push Press - 7 Chest to Bar Rx+ 275/145 deadlift, 155/95 clean & press Rx 225/125 deadlift, 135/75 clean & press Rx2 185/105 deadlift, 95/55 clean/press, pullups Rx3 135/85 deadlift, 75/45 clean/press, ring rows (you may use 2 barbells if equipment and space allow; otherwise, set up your equipment so you can quickly adjust your weight during the WOD)
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