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| WOD Blog |
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| Class Schedule |
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| CrossFit Info |
WOD Blog
 | Fri, Apr 29 2022 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
4.29.2022(Check In) Friday Warm-up AMRAP x 5 MINUTES 1-2-3-etc… Lunge-Lunge-Squats 2-4-6-etc… Up-Downs Over Bar 20-20-20-etc… Single Unders* *At 3:00, the option to increase to Big Jump Single Unders and/or Double Unders. Into… :30 Calf Stretch Left :30 Calf Stretch Right 1:00 Alternating Groiner Stretches Strength Tempo Front Squat (2x6 / 2x6 / 1x6*) 2x6 (21X1) 2x6 (1111) 1x6 (10X1) *First 2x6 Mod+ / Second 2x6 Mod-Heavy / 1x6 Heavy Remember Reading Tempo... 1st Number is 'Down Portion' 2nd Number is 'Down Position' 3rd Number is 'Up Portion' 4th Number is 'Up Position' Workout 'STAIRWAY TO HEAVEN' (Time) FOR TIME* 4-6-8-10-8-6-4 Barbell Back Rack Lunge-Lunge-Squat* (95/65) 8-12-16-20-16-12-8 Up-Downs Over the Bar 20-20-20-20-20-20-20 Double Unders *1 Rep = Lunge (R) + Lunge (L) + Back Squat |
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