WOD
 | Sat, Oct 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 (7 days ago) |
| Barbell Strength 20211030 | CrossFit Kids 20211030 | Other Results |
Barbell Strength 20211030(Check In) 5 Min Cardio Warmup 3 Rounds - 10 Leg Swings / side - 10 PVC Passthrough - 10 PVC Muscle Snatch 3 Rounds - 100m Sled Pulls (forward/backward) - round 1: 10 Weighted Good Mornings 45/35 - round 2 & 3: 5 Weighted Good Mornings (increase weight) Snatch Warmup (45/35) - 10 Snatch Grip Deadlift - 10 Snatch Pulls - 10 Overhead Squats - 10 Hang Power Snatch Snatch Prep - 5 Power Snatch @ 45/35 - 3 Power Snatch @ 30% - 2 Hang Power Snatch @ 40% - 2 Hang Power Snatch @ 50% - 1 Hang Power Snatch @ 60% - 1 Hang Power Snatch @ 65% 5 x 3 Hang Power Snatch (increasing weight) 4 x 3 Snatch Pulls (start at 80% of 1RM, then increase weight) Accessory: 100 Prone Banded Hamstring Curls
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