WOD
 | Sat, Dec 4 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 (5 days ago) |
| Barbell Strength 20211204 | 20211204 CrossFit Kids | Max Height Box Jump | Other Results |
Barbell Strength 20211204(Check In) Cardio Warmup 3 Rounds - 10 Arm Circles / direction - 10 Wall Squats to Target - 10 Strict Press - 10 Good Mornings (weighted if desired) Deadlift - 5 @ 50% - 3 @ 60% - 2 @ 70% - 1 @ 75% - 1 @ 80% - 1 @ 85% Front Squats - 10 @ 45/35 - 5 @ 50% - 3 @ 60% - 2 @ 70% - 1 @ 75% - 1 @ 80% - 1 @ 85% Jerks - 5 Push Jerks 45/35 - 5 Split Jerks 45/35 - 3 Split Jerks @ 40% - 3 x (2 Dip Drive + Split Jerk) @ 50%, 60%, 65% - 5 x (2 Dip Drives + 1 Push Jerk + 1 Split Jerk) Accessory: 3 Rounds - 15 Weighted Situps - 18 Weighted GHD Hip Extensions - 12 Alt DB Floor Press (increase load each round)
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Gymnastics
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