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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Dec 9 2022 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3195 days ago) |
12.9.2022(Check In) Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Machine -into- Every minute (7:00) 2 KB Deadlifts (lights) 4 Box Step Ups 5/4 Calorie Row 2. Workout Prep 2 sets: (with partner/ build in weight) 10m Farmer Carry (each) 4 Synchro Box Step Ups 5/4 Calorie Row 2 Back Lunges (each) Workout Big Booty Bloop Teams of 2 AMRAP 30 Minutes 200’ Dumbbell Farmer Carry (light) 30/24 Calorie Row 20’ Synchro Box Step Ups (20) Target number of Rounds: 4+ Rounds Minimum number of Rounds before scaling: 3 rounds Accessory Mini-Pump – Shoulder/Glutes 4 Rounds 10 Barbell Strict Press @ moderate weight 10 Double DB Z-Press @ moderate weight 10 DB Snow Angel Raise @ moderate weight 10 GHD Hip Raise @ maintain quality 10 Deficit Sumo DB/KB Deadlift @ moderate weight -Rest 3 min b/t round- Coodown/Mobility 1:00 Barbell Grip Smash (each side) 1:00 Seal Pose (each side) 1:00 Lacrosse Ball Smash (each side) |
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