WOD
 | Fri, Sep 10 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 20210910(Time, Rx2, Rx3) Partner Warmup - 6 Mins - 5 Synchro Box Step-ups - 1 Wall Walk / partner - 5 Synchro Lunges / leg - 3 Pullups / partner - 5 Synchro Squat Jumps Barbell Warmup Finalize Weight/Movements - 5 Box Jump Overs / partner - 5 Barbell Lunges / partner - 5 Synchro Bar Facing Burpees Partner WOD: (25 Min Time Cap) - 40 Box Jump Overs (30/24) - 20 Wall Walks - 40 Barbell Lunges (95/65) - 20 Pullups - 40 Hang Power Cleans (95/65) - 20 Front Squats (95/65) - 40 Synchro Bar Facing Burpees (one partner works while one rests until the burpees) Rx2: Box Jumps 24/20, Barbell 75/55, Assisted Pullups Rx3: Box Jumps 20/14, Barbell 65/45, Ring Rows, Alternating BFB
|
|
|
