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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Dec 2 2022 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3194 days ago) |
| 1.2.2022 | 12.6.2022 |
1.2.2022(Check In) Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Banded 7s -into- 10 min AMRAP 30-sec row (easy) 30-sec row (mod) 30-sec row (hard) 10-sec handstand hold 5 Single Arm DB Press (each side) 5 Negative Bench Press (Empty Bar)(3 sec down) 2. Workout Prep With Partner 3 sets 5/4 Calorie Ski or Row (each) 2 Strict Handstand Push Ups (each) 3 Bench Press (each/build in weight) Workout Poke Bowls Individual Option: 25-20-15-10-5 Calorie Ski (Or Row) Strict Handstand Push Ups Bench Press (135/95) Teams of 2 30-25-20-15-10 Calorie Row Dumbbell Push Press (light) Dumbbell Bench Press (light) Target time: 18-20 minutes Time cap: 25 minutes Accessory Mini-Pump – Upper Body Posterior 4 Rounds 12 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality 12 Straight Arm Lat Pull Down @ moderate weight – maintain quality 10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality |
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