WOD
 | Sat, Sep 11 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) |
| Barbell Strength 20210911 | 20210911 CrossFit Kids |
Barbell Strength 20210911(Check In) Warmup 7 Mins - 10 Band Pullaparts - 10 Standing Band Presses - 5 Scap Pullups - 10 Alt Reverse Lunges - 5 Scap Pushups 7 Sets - Increasing Weight - 2 Clean Deadlifts + 1 Power Clean Superset w/ 3 Strict Pullups (vary grip each time) 7 Sets - Increasing Weight - 2 Thrusters (from Rack) (maintain speed, this is not a max) Accessory: 3 Sets of each - 100m Farmer Carry - 100m DB Front Rack Carry - 100m Waiters Walk (all should be heavy but unbroken)
|
|
|
