WOD
 | Mon, Aug 23 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 20210823 | Personal Training - 08232021 |
CrossFit 20210823(Time, Rx2, Rx3) Warmup: 3 Rounds - 10 KB High Pulls - 10 Situps (V-ups in round 3) - 50 Jump Rope Singles Round 4 - 20 KB High Pulls - 100 Jump Rope Singles GHD Situp Overview (focus on using legs with aggressive leg extension) 2 Rounds (1 min/station) - station 1: GHD Situps - station 2: Double Under Practice - station 3: 30 sec Plank Hold WOD: 3 Rounds - 30 Mountain Climbers - 30 KB High Pulls (53/35) - 30 Jumping Jacks - 30 GHD Situps (30 V-ups) Rx2 35/26, 20 V-ups Rx3 26/18, 20 of each, 20 Situps Cool Down: - accumulate 30 GHD Hip Extensions - accumulate 20 GHD Back Extensions
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