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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Dec 20 2019 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3195 days ago) |
12.20.19(Check In) Friday Warm-up 2 ROUNDS (7 MINUTE CAP) 15 Bootstrap Stretches → 15 Kang Squats 20 Alt Reverse Lunges → 20 Alt Cossack Squats 10 Tempo Air Squats @ 32x1 → 8 Tempo Back Squats w/ empty bar @ 32x1 Then... 2 ROUNDS 10 WB Front Squats → 10 WB Deadlifts 10 WB Push Press → 10 WB Deadlift + Shrug 10 WB Thrusters → 10 WB GTOH 10 Wall Balls → 10 WB Slam Balls Strength Back Squat (3RM) EVERY 1:15 x 7 SETS* 3 Back Squats *Start at a moderate-heavy weight a build to a 3RM. Workout Metcon (AMRAP - Rounds and Reps) 'TRIPLE AMRAP' AMRAP x 5 MINUTES 12 Slam Balls (20/10) 12 Wall Balls (20/14) -Rest 1:00- AMRAP x 4 MINUTES 10 Slam Balls 10 Wall Balls -Rest 1:00- AMRAP x 3 MINUTES 8 Slam Balls 8 Wall Balls |
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