WOD
 | Wed, Sep 22 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 20210922(Time, Rx2, Rx3) Warmup: 5 Mins - 20 Sec Jumping Jacks - 10 Alt Samson Stretch - 5 Staggered Stance Good Mornings / side - 5 Situps 4 x 5 Deadlift Warmup to WOD Weight WOD: 3 Rounds (30 Min Timecap) - 800m Run - 50 Situps - 25 Deadlifts (135/95) - 2 min rest Rx2: 600m Run, 105/75 Rx3: 400m Run, 85/55
|
|
|
