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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Sep 9 2022 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3202 days ago) |
9.9.2022(Check In) Warm Up 10 yd. Walk on toes 10 yd. Walk on Heels 10 yd. Step Pull Knee Up 10 yd. Step Pull Foot Up (Knee goes out) Then... 7 Rounds :30 Air Runner or Row 1 Crossover Symmetry Exercise 2 Inchworms 3 PVC Thrusters (Round 4 use empty barbell.) Rounds 5,6,7 may add weight) Metcon 20 min AMRAP 25 Pull Ups ( Kipping, Strict, Banded, Ring Rows) 200m Run (on Air Runner) or 250/200 m Row 15 Barbell Thrusters ( should not be able to do unbroken ) 400m Run or 500/400m Row 15 Thrusters 200m Run or 250/200m Row 25 Ab Mat Sit Ups ----Rest 2:00 Between Rounds--- Score =Total Complete Rounds + Reps 200m Run & 250/200 Row = 5 reps 400m Run & 500/400 Row = 10 reps So each Round = 100 Reps Accessory Cool Down- 2:00-3:00 Walk or Easy Bike Erg 2:00 Couch Stretch r/l Bands on Rig - Lat/Shoulder/Tricep Standing Hamstring/Calf |
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