| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
CrossFit Info |
| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Mon, Dec 16 2019 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3195 days ago) |
12.16.2019(Check In) Monday 12/16/2019 Warm-up AMRAP x 8 MINUTES 8/8 Suitcase Deadlift 8/8 Single Arm DB Bent Over Row :20 Hollow Hold → :20 Hollow Body Hang 8/8 Single Arm DB Floor Press 8/6 Cal Bike Extended Warm-up EMOM x 8 MINUTES MIN 1 -- 5-8 DB Renegade Rows* MIN 2 -- :20 Hollow Hold / :20 Hollow Bar Hang *1 Rep = Push-up + Row L + Row R Workout Metcon (AMRAP - Rounds and Reps) AMRAP x 20 MINUTES 5 Strict Pull-ups 10 Hand-Release Push-Ups 15/12 Cal Bike * Bike should take 1:00-1:15 and be repeatable. |
|
|
