WOD
 | Thu, Oct 21 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 20211021 | PT - 10212021W | Squat Program 20211021 |
CrossFit 20211021(Time, Rx2, Rx3) Warmup: - 30 Sec Skater Jumps - 30 Sec Pec Stretch / side - 20 Skier Jacks - 10 HR Pushups Warmup Bench Press (sets of 5 to 60%) then 2 x 10 @ 65% Plyo Warmup: - 20 Alt Reverse Lunge - 20 Alt Knee Pull to Chest - 20 High Knees in Place - 20 Straight Leg KB Deadlifts (lightweight) - 20 KB Swings (lightweight) Partner WOD - Partner 1: 3000/2500m Row - Partner 2: 60 Box Jumps @ 30/24, then 60 @ 24/20, then 60 @ 20/16 (both partners work and switch between movements as needed) Rx2 2500/2000 plus 40 Box Jumps @ 30/24, 40 @ 24/20, and 40 @ 20/16 (step-ups ok) Rx3 2000/1500 plus 30 Box Jumps @ 24/20, 30 @ 20/16, and 30 @ 16/12 (step-ups ok)
|
|
|
