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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Mon, Jan 3 2022 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (2559 days ago) |
1.3.2022(Check In) Monday Warm-up 3 SETS (:20 ON/ :10 OFF)* MOVT 1 - Lunges MOVT 2 - Shoulder Taps (Pike Position Optional) *1 SET = MOVT 1 + MOVT 2. Into… 2-3 ROUNDS 8 Step-Ups 6/6 SA DB Bent Over Row 6/6 SA DB Strict Press 10 Tuck-Ups Strength 3-4 SETS 10/10 Single Arm DB Incline Bench Press* 15/15 Single Arm Banded Lat Push-Downs. 20 Alt. DB Slides *Keep weight Moderate. -Rest As Needed b/t Sets- Workout AMRAP x 15 MINUTES* 1 No Push-Up DB Renegade Rows (35/20) 2 Box Jump Overs (20) 4 DB Goblet Lunges 12 Tuck-Ups** *No Push-Up Renegade Rows increase by 1 Rep, Box Jump Overs increase by 2 Reps, and the Goblet Lunges increase by 4 Reps each round. **12 Tuck-Ups stay consistent through the workout...1 Rep = L+R. |
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