WOD
 | Thu, Sep 30 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 20210930 | Max Thruster | PT - 09302021W | Squat Program 20210930 |
CrossFit 20210930(Time, Rx2, Rx3) Warmup: Set 1 10 Alternating Hamstring Scoop Stretch 10 Alternating Samson Stretch Set 2 100m Jog 10 Leg Swings (across body) / Leg 100m Backward Jog 10 Leg Swings (forward & back) / Leg Set 3 50m Side shuffle (change direction halfway) 10 Tuck Jumps 50m Side shuffle (change direction halfway) 10 Alternating Cossack Squats Max Day! Work to Max Thruster WOD: 6 Rounds - 300m Run - 10 Box Jump Overs (30/24) Rx2 24/20 Box (may step over) Rx3 200m Run, lower box step-overs
|
Misc Barbell
|
|
