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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Tue, Dec 14 2021 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3200 days ago) |
12.14.2021(Check In) Tuesday Warm-up 1 ROUND 1:30 Bike 15 Straight Arm Banded Lat Pull Downs 6/6 Single Arm Ring Row 6 Push-Up Negatives w/:03 Descent (option to use knees for assistance when pressing back up) 1 ROUND 1:00 Bike 15 Banded Below the Chin Pull Downs* 12 Ring Rows 6 Knee Push-Ups *In a seated position, grab the band shoulder width and pull the elbows back and down until the band reaches right below the chin. 1 ROUND :30 Bike 5 Pull-Up Negatives w/:03 Descent :15 Dead Bar Hang 6 Push-Ups (can continue to use knees for assistance) Strength 3 Sets: (Pull-Up Options) Max Weighted Pull-Ups Max Strict Pull-Ups Max Banded Strict Pull-Ups Workout AMRAP x 17 MINUTES 15 Cal Bike 20 Pull-Ups 15/12 Cal Bike 20 Hand Release Push-ups |
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