WOD
 | Sat, Oct 23 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 |
 | Happy Birthday: Coach B |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| Barbell Strength 20211023 | 20211023 CrossFit Kids |
Barbell Strength 20211023(Check In) Cardio Warmup 3 Rounds - 10 Arm Circles / direction - 30 sec Wrist Stretch - 10 Scapular Shruges - 5 Single DB Rows / arm 4 x 10 Weighted Pullups 1 x max Chin Ups Hang Power Clean - 6 x 3 (increasing weight) Snatch - 7 x (3 Muscle Snatch + 2 Power Snatch + 1 Overhead Squat) Accessory: 3 Rounds - 30 Deficit Pushups - 15 Delt Raises (waist to shoulder) - 15 Delt Raises (shoulder to overhead) - 50 Russian Twists w/ Bumber Plate
|
|
|
