WOD
 | Wed, Mar 16 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) |
| CrossFit 20220311 | Home WOD 20220316 |
CrossFit 20220311(Time, Rx2, Rx3) Warm Up: 3 Rounds 100m Run 15 PVC Good Mornings 20 lateral hops over the PVC Rnd 2: 15 PVC Romanian Deadlifts Rnd 3: 15 PVC Deadlifts Skill: 5x3 Hang Squat Cleans WOD: For time, with a partner 30 synchro deadlifts 185/125 30 synchro bar-facing burpees 400m run 20 synchro deadlifts 20 synchro bar-facing burpees 400m run 10 synchro deadlifts 10 synchro bar-facing burpees 400m run Rx2 135/95 Rx3 95/65, lateral-facing burpees INTENDED STIMULUS • A moderately long workout that should take between 15:00-20:00. • The deadlift weight for today should be considered relatively light. Athletes should be able to complete the first set of 30 reps in 3 sets at the most. • Expect your hamstrings to be feeling fatigued quickly. • A lot of this workout comes down to communicating well with your partner. • Using a slightly slower pace in order to move in sync is a good idea for the start of the workout. Once athlete's find a rhythm, they can pick up the pace. • Look to finish the run under 2:00. • Try to find a pace where you don't have to break up the burpees.
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