WOD
 | Sat, Oct 9 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) |
| Barbell Strength 20211009 | 5RM Back Squat | 20211009 CrossFit kids |
Barbell Strength 20211009(Check In) Cardio Warmup 3 Rounds - 30 sec Doorway Stretch / arm - 20 Jumping Jacks (arms across body) - 7 Pushup to Down Dog Bench Press - 3 @ 30% & 40% - 2 @ 50% & 60% - 5 x 1 @ 70% - 1 Min Max unbroken reps @ 75% Deadlift - 5 @ 40% - 4 @ 50% - 3 @ 60% - 5 @ 50% - 3 @ 60% - 1 @ 70% - 1 Min Max unbroken reps @ 75% Power Cleans - 4 @ 40% - 3 @ 50% & 60% - 5 x 3 for Max Load Accessory: 3 rounds - 20 sec GHD Situp Hold (parallel) - 20 sec Ring Dip Hold (bottom) - 30 Weighted Russian Twists (20/14)
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5 Rep Max
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