WOD
 | Wed, May 18 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 20220518 | Home WOD 20220518 |
CrossFit 20220518(Time, Rx+, Rx2, Rx3) Warmup: Run 200 m 10 alternating Spiderman stretch (5/side) 1) 20 air squats 2) 15 wall squats 3) 10 counter-balance squats EMOTM x 10 - 2 Back Squats WOD: 9-15-21 - Back Squats - 400m Run Rx+ 155/105 Rx 135/95 Rx2 115/75, 300m Run Rx3 95/65, 200m Run INTENDED STIMULUS Finish in 10:00-15:00. Today is a heavy day in disguise. The weight for the back squats should be moderately heavy but something with which you can perform each round in 2-3 sets. Work on running under total body fatigue. Runs can be used to recover, but shouldn't take longer than 2:30 from start to finish.
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