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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Dec 16 2022 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3197 days ago) |
12.16.2022(Min Reps) Warm-up 1. Movement Prep/Activation and Increasing Heart Rate 3:00 Slow Bike Erg -into- 3 sets 5/4 Calorie Bike Erg 5 Sit ups 10 Slow Air Squats 2. Workout Prep 1 set: 5 Stick Sit ups 5/4 Calorie Bike Erg (workout pace) Workout Harp Seal Death By Bike Erg & GHD Every 2 minutes: 12 Stick Sit Ups Bike Erg *Start with 10/8 Calories and add 2 calories every set until unable to complete in 2 minutes. Target Round: Round of 20/16 Calorie Accessory Every min (10 mins) 3-5 Strict Pull-Ups (Optional: 1 sec Pause at the top + 2-3 second negative) Advanced: Strict Pull-Ups + Negative Intermediate: Banded Strict Pull-Up + Negative Novice: Jumping Pull Up + Slow negative Beginner: Ring Row/Lat Pull Down (5-8 reps) Coodown/Mobility 1 min Calf Smash (each) 1 min Foam roll Hamstrings 1 min Barbell quad smash (each side) |
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