WOD
 | Wed, Sep 29 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 (8 days ago) |
CrossFit 20210929(Reps, Rx2, Rx3) Partner Warmup: One athlete runs 100m then performs 5 Up-Downs while the other does the below KB Holds, then switch. Both athletes do running and holds for each set, then move to next set... Set 1: KB Hold at Side Set 2: KB Hold at Chest Set 3: KB Hold Overhead Set 4: KB Goblet Squat Hold (10 Up-Downs only, no 100m run) KB Swing Prep WOD: 5 Min AMRAP - 5 KB Single Arm Swings (53/35) - 10 Up-Downs to Plate Rest 3 Mins 4 Min AMRAP - 10 Russian KB Swings - 10 Up-Downs to Plate Rest 3 Mins 3 Min AMDAP (distance) - Max Distance Single KB Carry Score = all reps + distance in meters (estimated) Rx2: 35/26 Rx3: 26/18
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