WOD
 | Sun, Sep 26 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 20210926(Time, Rx2, Rx3) Warmup: Set 1 10 Alternating Spiderman Stretches 10 Up-Downs over Bar (Jump or step) 10 Clean Grip Deadlift 50m Jog Set 2 10 In-place walking lunges 10 High plank to low plank 10 Deadlift + Jump/shrug 50m Jog Set 3 10 Barbell Front Rack Lunges 10 Lateral hops over bar (or stepovers) 10 Hang Power Cleans 50m Jog Warmup Power Cleans Warmup Barbell Front Rack Lunges 10 Mins to build to a heavy Hang Power Clean + 2 Barbell Front Rack Lunges WOD: - 100m Run - 100 Lateral Hops over Barbell - 100m Run - 30 Hang Power Cleans (115/85) - 100m Run - 3 Min Plank Hold (accumulate if necessary) - 100m Run - 30 Front Rack Lunges (95/65 - use the same barbell, strip down the weight) - 100m Run - 100m KB Farmers Carry (53/35) - 100m Run Rx2 95/65 cleans, 75/55 lunges Rx3 75/55 cleans, 65/45 lunges, 35/26 KB
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