WOD
 | Sat, Jan 29 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 (6 days ago) |
| Barbell Strength 20220129 | Home WOD 20220129 | 20220129 CrossFit Kids |
Barbell Strength 20220129(Check In) Warmup - Knee Pulls - Seated Butterfly - Pigeon - Hurdler Stretch - Barbell Straddle Snatch Warmup - 5 Snatch Deadlifts - 5 Snatch Pulls - 5 Muscle Snatch - 5 OH Squat - 5 Hang Snatch - 5 Squat Snatch 8 x 1 Fail Behind (light weight) Snatch (Squat of course) - In sets of 5, warmup to 50% then 10 Mins to continue building to 5RM 4 x 1 - 10 Sec OH Squat Hold (heavy) Snatch Balance - 1 x 1 @ 80% - 1 x 1 @ 85% - 3 x 1 @ 90% Accessory: 5 Rounds - 10 Barbell Roll-outs - 10 Low Box Jumps - 10 Supinated Snatch Grip Bent-Over-Row - 10 GHD Situps
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