WOD
 | Tue, Aug 24 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 20210824 | CFA Kids - Week 29 JUMP ROPE | Pullup Program 20210824 | Other Results |
CrossFit 20210824(Weight) Med Ball Clean & Wall Ball Warmup: - 10 Alt. Spiderman Stretch - 10 Med Ball Deadlift - 10 Med Ball Front Squat - 20 Mountain Climbers - 10 Med Ball Shrug & Pull Under - 10 Med Ball Push Press to Target (10/9) - 20 Double Knee Tuck in Plank - 10 Med Ball Cleans from Stand - 10 Wall Balls (catch, then squat) - 10 Med Ball Cleans - 10 Wall Balls Push Jerk Progression Hang Power Clean & Jerk - 3 x 3, building up in weight (work to about 70% of 1RM Clean & Jerk) WOD: 7 Rounds - 3 Unbroken Hang Power Clean & Jerks starting @ 70% of 1RM. Increase weight as you go (if you can). Score = max weight successfully lifted for a set of 3 (unbroken) Closer: 5 Rounds - 5 Strict Pull-ups - 3 Strict Chin-ups
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