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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Mon, Jan 13 2020 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3188 days ago) |
1.13.20(Check In) Monday 1/13/2020 Warm-up 2:00 EZ Warm-up on the Bike or Rower… Into... 2 ROUNDS :30 Active Deadhang 10 Scap Pull Ups :30 Hollow Hold 10 Bootstrapper Squats Into… 2 ROUNDS 10 Kip Swings 10 Tuck-Ups 10 Alt Groiners 10 Russian KB Swings Into.. EMOM x 3 MINUTES 15 Air Squats 10 Burpees Skill 3 SETS FOR QUALITY* 3 Kip Swings + 3 Kip Swings & Knees Up + 3 Toes to Bar *Goal of this session is to practice progression, cycling, and connecting reps. Reduce reps as needed to complete the 3 movements. Workout 'TABATA' 8 ROUNDS, :20 ON / :10 OFF TABATA 1 - Russian KB Swing (35/26) TABATA 2 - Air Squat TABATA 3 - Toes to Bar or Reverse Crunch TABATA 4 - Plate GTOH (45/25) -1:00 Rest b/t Tabatas- |
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