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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Mon, Oct 17 2022 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3200 days ago) |
10.17.2022(Check In) Monday 10/17/2022 Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 3 sets: 30 sec single/double unders 5 Double Dumbbell Deadlift (between feet) 5 Double Dumbbell Hang Snatches 5 Double Dumbbell Squats 2. Workout Prep 2 sets: 10 Double Unders 2 Hang Dumbbell Snatches (build in weight) 2 Devils Press (build in weight) 2 Dumbbell Squat Clean (build in weight) Workout 'Titanic' 5 Rounds 50 Double Unders 6 Double Dumbbell Hang Snatches (50s/35s) 5 Devil’s Press (50s/35s) 4 Double Dumbbell Squat Clean (50s/35s) Modified 5 Rounds 50 Single Unders 10 Hang Dumbbell Cleans 8 Dumbbell Front Squats 6 Burpees Target time: 14-16 minutes Time cap: 20 minutes Accessory/Core Metcon 5 sets of 10 V-Ups -rest 1:00 between sets- Cooldown/Mobility Metcon 1 min Barbell Quad Smash (each) 1 min Lacrosse Ball Smash 1 min trap smash with Barbell (each side) |
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