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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Thu, Nov 26 2020 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
11.26.2020(Check In) Thursday - Happy Thanksgiving Warm-up PARTNER WARM-UP (Have athlete get into groups of 3) 1 round each Partner 1 - 500m Row -THEN- PARTNER 2 - 2 Rounds 10 Air Squats 5 Inchworms 10 Up Downs 5 Glute Bridges (:02 Hold at the top) PARTNER 3 Plank Hold while Partners 1 & 2 Work Rotate until all 3 partners complete each station Workout Metcon (Time) Metcon Metcon (Time) In teams of 3- Appetizer- 50 Burpee DB Snatch Hollow Hold First Course- 150 Wall Balls Wall Sits Main Course- 200 KB Swings Bar Hang Dessert- 3 k row Plank Hold on Elbows Late night Snack… 50 Burpee Box Step-overs Enjoy the feast. Instructions: 1 person working on the reps while the other 2 do the alternate exercises. Score is total time when all reps are completed. 40 min Cap |
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