WOD
 | Mon, Aug 30 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 (7 days ago) |
| CrossFit 20210830 | Personal Training - 09012021 | Other Results |
CrossFit 20210830(Weight) Warmup - 10 Alt Spiderman Stretch - 10 Plank to Down Dog - 30 Sec Jump Rope Singles - 10 Inch Worms - 10 Hand Release Pushups - 30 Sec Jump Rope Doubles (or singles) - 7 Wall Walks (halfway) - 30 Sec Double Unders or Singles - 5 Wall Walks (full) Push Press Progression Set 1 (bar path) - 10 Barbell Strict Press - 10 Superman Arch-ups Set 2 (vertical torso) - 10 Dip Drive (barbell in rack position) - 10 V-ups Set 3 (vertical torso & high elbows) - 10 Push Press - 10 Burpees over Bar Push Press - 3 Sets of 5, working to 70% of 1RM WOD: 5 Sets - 5 Push Press (working toward max weight for 5. Try to attain that at set 4 which leaves a set for additional load attempt or to drop weight if set 4 was unsuccessful) Record heaviest weight succeeded Cooldown: 1 Tabata Set (4 of each) - 20 sec Archer Pushups, 10 sec rest - 20 sec Archer Ring Rows, 10 sec rest
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