WOD
 | Sat, Apr 9 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 20220409 | CrossFit kids 4-9-2022 | Home WOD 20220409 |
Barbell Strength 20220409(Check In) Warmup: 3 Rounds - 1 min Bike/Row/Run - 10 PVC Passthrough - 10 Staggered Stance Good Mornings /leg - 10 Pushup to Down Dog - 10 Leg Swings /leg (front & side) - 10 PVC Snatch - 10 Alt Cossack Squats Muscle Snatch + Drop Snatch - 4 x (2+2) @ 60% Power Clean + Push Jerk - 4 x 3 @ 70% Deadlift - 1 x 10 @ 50% - 1 x 5 @ 60% - 20 Rep Test Accessory: 3 Rounds - 10 DB Bent Over Row - 10 DB Bent Over Fly - 60 sec Side Plank /side
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