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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Tue, Jun 3 2014 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3194 days ago) |
6.3.14 Lunges/Run(Time, Rx2) warm up (outside) 400 m run 25 feet high knees 25 feet butt kicks 25 feet kick outs 10 pass thru 10 rev pass thru 10 ft squat (pvc pipe) 10 HB Bk Squat (pvc pipe) 10 OVH Squat (pvc pipe) WOD: (for time) starting in back parking lot at entrance/exit from Lakefield Dr. (RX) 5 rounds (RX2) 3 rounds lunge uphill 50 feet run 400 m (johnscreek parkway around to Lakefield) Cash out: Sun Gods followed by (RX) 10 close grip pushups or (RX2) 5 pushups 1) arms stratight out to side 10 4 count rotations forward, 10 pushups 2) arms straight out to side 10 4 count rotations backward, 10 pushups 3) arms straight out in front w/palms facing in, 10 4 count rotations inward, 10 pushups 4) arms straight out in front w/palms facing in, 10 4 count rotations outward, 10 pushups 5) arms locked out overhead w/palms facing inward, 10 4 count rotations inward, 10 pushups 6) arms locked out overhead w/palms facing inward, 10 4 count rotations outward, 10 pushups
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