WOD
 | Mon, Dec 20 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 |
 | Welcome: Chloe |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
CrossFit 20211220(Time, Rx2, Rx3) Warmup 4 Rounds - 6 Pullups - 6 Single Arm KB Front Squat (alternate arms on each set, increase load along the way) WOD: 25 Min Time Cap - 1500m Row/3600m Bike/1200m Run - 63 KB Swings - 36 Pullups - 1000m Row/2400m Bike/800m Run - 42 KB Swings - 24 Pullups - 500m Row/1200m Bike/400m Run - 21 KB Swings - 12 Pullups Rx 35/26 Rx2 35/26 Russian Style, 24-16-8 Pullups Rx3 26/18, 24-16-8 Jumping Pullups, 1000-750-500m Row (or equivalent bike/run) Note: other substitutions may include V-ups or Situps instead of Pullups
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