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| WOD Blog |
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| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Tue, Apr 19 2022 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3205 days ago) |
4.19.2022(Check In) Warm-up AMRAP x 4 MINUTES 10 Row Strokes (Hips + Arms Only) 8 Hollow Rocks + 8 Arm Haulers 6 Scap Pull-Ups 4/4 DB Upright Rows (Light Weight) Into … 1-2 ROUNDS 10/8 Cal Row (Legs + Hips + Arms) 10 Alt. V-Ups :10 Active Bar Hang 4/4 DB Upright Rows (Moderate Weight) Strength Metcon (No Measure) 3 SETS* 2 Bottom to Half Pull-Ups + 2 Top to Half Pull-Ups + 2 Strict Pull-Ups -Rest As Needed b/t Sets- Into... 2 SETS* 2 Kip Swings + 4 Kipping Pull-Ups + 2 Kip Swings *Reps in both parts are intended to be unbroken -Rest As Needed b/t Sets- Workout Metcon (No Measure) 3 SETS FOR QUALITY 25 Cal. Row -Rest :30- 3 Strict Pull-Ups + 6 Kipping Pull-Ups -Rest :30- 20 Cal. Row -Rest :30- 24 Alt. V-Ups -Rest :30- 15 Cal. Row -Rest :30- 10/10 Single Arm DB Upright Row (Athlete Choice, Moderate) -Rest 1:00 b/t Sets- |
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