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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Thu, Oct 13 2022 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3200 days ago) |
10.13.2022(Check In) Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 10 min AMRAP 1 min choice of machine 3 Up-Downs 5 Single Arm Dumbbell Thrusters (each/lightweight) 5 Box Step Ups (each side) 2. Workout Prep 2 sets: With Partner 6 Alternating V-Ups (Each/ while partners hold a plank) 2 Synchro Burpee Box Jump Overs Workout Metcon 'Mike and Ike Sours' Teams of 2 5 rounds 20 Alternating V-Ups (each) * Partner Hold Plank (elbows) * 15 Synchro Burpee Box Jump Overs (24/20) Individual Option: 5 rounds 20 Alternating V-Ups 15 Burpee Box Jump Overs (24/20) Modified Teams of 2 5 rounds 20 Sit ups (Partner hold plank) 15 Synchro Up Downs + Step Up Target time: 12-14 minutes Time cap: 18 minutes Cooldown/Mobility Metcon 1 min couch stretch (each side) 1 min twisted cross (each side) 1 min Seal Pose |
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