WOD
 | Thu, Sep 9 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 |
 | Welcome: Tracy L |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20210909 | PT - 09092021 | Squat Program 20210909 |
CrossFit 20210909(Time, Rx2, Rx3) Progressive Row & Box Warmup Deadlift Overview & Progression EMOTM x 5 Mins - 3 Deadlifts (build up to heavier weight than will be used in WOD) WOD: 3 Rounds - 50 Alt V-Up - 50 Mountain Climbers - 12 Deadlifts (bodyweight) - 21 Box Jumps (24/20) Rx2: 40 Alt V-ups & 40 Mtn Climbers, Deadlift @ 135/95, Stepups ok Rx3: 30 Alt V-ups & 30 Mtn Climbers, Deadlift @ 95/65, 14in Box Stepovers
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