WOD
 | Sat, Jan 22 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: Snatch Max on Jan 5, 2026 (7 days ago) |
| Barbell Strength 20220122 | Home WOD 20220122 | 20220122 CrossFit Kids |
Barbell Strength 20220122(Check In) Warmup 3 Sets - 10 Pushup to Down Dog - 10 Kip Swings - 10 Band Pullaparts Clean (start w/ Power & go deeper as it gets heavier) - 5 @ 50% - 5 @ 60% - 5 @ 70% - 5 @ 80% No Feet Movement Clean - 4 x 2 @ 80% STOH (start with strict, then move to push, then to jerk) - 5 @ 50% - 5 @ 60% - 5 @ 70% - 5 @ 80% Technique - Jerk Balance 5-5-3-3-2-2 Closer: 3-5 Rounds (for load and height) - 3 Clean Pulls - 5 Seated Box Jumps
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