WOD
 | Wed, Sep 1 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 20210901 | Personal Training - 09012021 |
CrossFit 20210901(Time, Rx+, Rx2, Rx3) Warmup: 2 Rounds - 100m Run (easy) - 5 Single Arm Ring Rows / arm - 10 GHD Situps or Weighted V-Ups 2 Rounds - 100m Run (moderate) - 5-10 Strict Pullups - 10 GHD Situps or Weighted V-ups 2 Rounds - 100m Run (fast) - 20 Ring Row Climbs - 10 GHD Situps or Weighted V-ups Rope Climb Progression WOD: 5 Rounds - 400m Run (100 DU's / 200 Singles if smokey) - 10 Ring Row Climbs - 3 Rope Climbs Rx+ Legless Rope Climb instead of Ring Row Climbs Rx2: 300m Run, 4 Half Rope Climbs Rx3: 200m Run, 5 Rope Lowers Cool Down: 3 Rounds - 30 sec Wrist Extension Stretch / side - 30 sec Rocking Calf Stretch / side
|
|
|
