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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Wed, Mar 16 2022 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
3.16.2022(Check In) Wednesday Warm-up CHIPPER STYLE WARM-UP :30 Row (Arms Only) 10 Air Squats 10 Box Step Ups :30 Row (Legs Only) 8 Jumping Squats 8 Lateral Step Overs :45 Row (Half Stroke) 6 Alt. Curtsy Lunges 6 Box Jumps 1:00 Row (Full Stroke) Workout Metcon (1 Rounds for calories) 5 SETS ON A 3:30 RUNNING CLOCK... 16 DB Goblet Step-Ups (35/20) 14 Box Jumps (24/20) 12 Box Jump Overs (24/20) Max Cal Row in time remaining... -Rest 1:00 b/t Sets- Optional Finisher Metcon (No Measure) 3 SETS FOR QUALITY 10-15 Rower Pike-Ups or Tuck-Ups 2:00 Recovery Row (Nasal Breathing Only) -Rest 1:00 b/t Sets- |
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