WOD
 | Mon, Apr 4 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 20220404 | Home WOD 20220404 |
CrossFit 20220404(Time, Rx2, Rx3) Warmup: 3 rounds - 100m Run - 15 Banded Pullaparts - 10 Banded Pass-throughs - 10 Kip Swings Kipping & Butterfly Pullup Progression 3 Rounds: - Max L-Sit (up to 30 secs) - 15 Seated Leg Lifts WOD: 5 Rounds - 20 Pullups - 400m Run Rx2: 12 Pullups, 300m Run Rx3: 20 Kips, 200m Run INTENDED STIMULUS Finish this workout in 16:00-20:00 Should be able to complete 20 pull-ups in no more than 4 sets. (An athlete who is going Rx’d should be able to perform more than 10 pull-ups unbroken) Start slow on the run and progress each round.
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