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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Jan 28 2022 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3202 days ago) |
1.28.2022(Check In) Friday Warm-up ON A 6:00 RUNNING CLOCK… 1 ROUND :30 Row 10 Lunges 7/7 Box Step-Ups 7/7 Half Kneeling DB Strict Press 10 Up-Downs 1 ROUND :30 Row 10 Single DB Lunges 10 Box Jumps 7/7 Half Kneeling DB Strict Press 10 Up-Downs 1 ROUND :30 Row 10 DBL DB Lunges 10 Box Jump Overs 7/7 Half Kneeling DB Strict Press 10 Up-Downs Strength 3 SETS 8/8 Single Arm Half Kneeling Landmine Presses* 10 Half Kneeling Landmine Rotations** *Keep weight Moderate. **Keep weight Light or use an Empty Barbell. 1 Rep = R+L. -Rest As Needed b/t Sets- Workout 4 ROUNDS FOR TIME 30 Cal Row 25 Box Jump Overs (24/20) 20 DBL DB Front Rack Lunges (35/20) 15 DB Push Press Partner Workout Option IN TEAMS OF 2... AMRAP x 22 MINUTES 12 Box Jump Overs (24/20) 10 DBL DB Front Rack Lunges (35/20) 8 DB Push Press *P1 completes 1 full round while P2 completes Max Cal Row. Switch once round is completed. |
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