WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Mon, May 9 2022 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
5.9.2022(Check In) Monday Warm-up AMRAP x 5 MINUTES :30 Row 5 Up-Downs w/Alt. Shoulder Taps* 5 Glute Bridge-Ups 5 Scap Push-Ups 5 SLOW Air Squats *Once in the Tall Plank position, perform 2 Alt. Shoulder Taps, then jump/step forward. Into … 2 ROUNDS 8 Up-Downs 8 Push-Up to Down Dog 8 FAST Air Squats w/Calf Raise* *Once you stand tall, perform a calf raise, coming onto the toes and squeezing the glutes. Strength Tempo Bench Press (2x3 / 2x3 / 1x3*) 2x3 (22X1) 2x3 (21X1) 1x3 (10X1) *First 2x3 Mod+ / Second 2x3 Mod-Heavy / 1x3 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 AMRAP x 15 MINUTES 200m Row 15 Up-Downs 15 DB Floor Press (50/35)* 15 Jumping Air Squats *Glute Bridge position for the Floor Press. |
|
|
