WOD
 | Fri, Oct 8 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 20211008(Reps, Rx+, Rx2, Rx3) Partner Warmup: 8 Mins (alt or synchro) - 10 Single Unders each - 10 Jumping Ring Dips - 10 Synchro Box Stepups - 5 Synchro Scapular Shrugs - 5 Synchro Squats Prep - K2E Progression - Partner Wall Ball Toss Partner WOD: 20 Min AMRAP - 50 *Synchro Walking Lunges - 25 C2B Pullups - 50 Box Jumps (24/20) - 25 Triple Unders (attempts ok) - 50 Hip Extensions - 25 Ring Dips - 50 Knees-2-Elbow - 25 *Partner Wall Ball Tosses - 50 *Synchro Situps - 5 Rope Climbs (one partner works while one partner rests except where *designated, then both partners work together) Rx+ Individual (no partner - 25 min cap) Rx2 Pullups, Stepups, Double Unders (attempts ok), Matador Dips, 14/10 WB, Half Rope Climbs Rx3 Ring Rows, Stepups to lower box, Singles, Assisted Dips, Hanging Knee Raises, 10/8 WB, Rope Lowers
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