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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Tue, Jan 6 2015 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3196 days ago) |
| R - 1.6.15 | JCPD 1.6.15 |
R - 1.6.15(Check In) Skill - Light DU's 1. Snatch Technique EMOMx9: 2 Snatches at 85% 2. Clean Jerk Technique EMOMx9: 2 Squat Clean and Jerk at 85% 3. Squat 3×3 Front Squat, across 4. Gymnastics Skills A. 3x:40 Handstand Hold B. 4×6 deficit kipping HSPU with 20# weight vest – you choose the deficit. 5. Conditioning 5 min Assault Bike, 2:30 Rest 4 min Assault Bike, 2:00 Rest 3 min Assault Bike, 1:30 Rest 2 min Assault Bike, 1:00 Rest 1 min Assault Bike These don’t need to be 100% all-out efforts, but get it done. 1. Conditioning “The Ghost” 6 Rounds: 1:00 Max Calorie Row 1:00 Max Burpees 1:00 Max Double-Unders 1:00 Rest Record Totals for Each Individual Movement. 2. Mid Line Accessory Tabata Mash-up of: 8 rounds of :20 on, :10 off of Hollow holds and Push-up Plank. This is a 8-minute set. Hold the hollow hold for :20, rest for :10, then hold the top of a push up for :20, and rest for :10. This is one round. Complete 8 rounds total. A
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