WOD
 | Mon, Mar 21 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) |
| CrossFit 20220321 | Home WOD 20220321 | Other Results |
CrossFit 20220321(Time, Rx2, Rx3) Warmup: 3 Rounds :30 jumping jacks 10 groiners 10 PVC good mornings :30 air squat 10 PVC pass thrus 10 PVC overhead squats Thruster review Thrusters 5-5-5-5-5 EMOTM × 10 - 1 Thruster (build to heavy) GHD warmup WOD: - 15 Thrusters - 30 GHD situps - 12 Thrusters - 24 GHD situps - 9 Thrusters - 18 GHD situps Rx 115/85 Rx2 95/65, GHD to parallel Rx3 75/55, Abmat situps INTENDED STIMULUS Finish the workout in 6:00-10:00. Heavy thrusters at a lower volume, avoid scaling too light. Complete the thrusters in 1-3 sets each round. Spend no more than 1:30 on the GHDs.
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