WOD
 | Sun, Aug 29 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 20210829(Reps, Rx+, Rx2, Rx3) Warmup Rowing Technique Wall Ball Mechanics WOD: 12 Min AMRAP - 100m Run - 6, 9, 12, 15... Wall Balls (20/14 to 10/9 target) (add 3 Wall Balls each round) Rx+ Calorie Row/Bike instead of run (same # of Cals as WBs) Rx2 14/10 (or 8) Rx3 10# Slam Ball Thruster Accessory: - Accumulate 50 Pike Ups on Rower - 25 Med Ball Situps Stretch: 3 Rounds (30 sec each mvmt) - Alt. Standing Figure 4 - Standing Hamstring Stretch - Frog Stretch
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