WOD
 | Sat, Jan 8 2022 |  |
 | 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: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| Barbell Strength 20220108 | Home WOD 20220108 | 20220108 CrossFit kids | 5RM Strict Press |
Barbell Strength 20220108(Check In) Cardio Warmup 3 sets: - 10 Arm Circles / direction - 30sec Plank Hold - 10 Supine Snow Angels Shoulder to Overhead - 5 @ 45/35# - 3 @ 40% - 2 @ 50% & 55% - 1 @ 65% then 10 Mins to work on max STOH Clean Warmup Progression - 5 Clean Pulls - 5 Muscle Cleans - 5 Front Squats - 5 Hang Squat Cleans Squat Cleans - 5 x 3 Heaving Squat Clean @ 70% - 5 x 1 Clean + Hang Clean @ 80% Clean Pull to Knee - 1 x 6 @ 80% - 1 x 6 @ 90% - 3 x 6 @ 100% (superset w/ 5 Seated Box Jumps) Accessory: Every 3 min x 5 (for speed) - 10 DB Bench Press - 20 Push-Ups
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5 Rep Max
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