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| WOD Blog |
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| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Thu, Feb 23 2023 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3197 days ago) |
2.23.2023(Check In) Warm-up 1. Movement Prep/Activation and Increasing Heart Rate Hip Halo Warmup -into- 6:00 AMRAP 30-sec bike erg (easy pace) 5 Sandbag Squats (lightweight) 10-sec Sandbag Front Hold 2. Workout Prep 3 sets (each) 100m Bike Erg 2 Front Squats (build in weight each set) Workout Teams of 2 For Time 800m Run 30 Front Squats (185/125) 800m Run 24 Front Squats (185/125) 800m Run 18 Front Squats (185/125) Individual Option: For Time 1000/850m Bike Erg or 400m Run 15 Front Squats (185/125) 1000/850m Bike Erg or 400m Run 12 Front Squats (185/125) 1000/850m Bike Erg or 400m Run 9 Front Squats (185/125) Modified Teams of 2 For Time 1000/750m Bike Erg or 400m Run 30 Wall Ball Squats 1000/750m Bike Erg or 400m Run 24 Wall Ball Squats 1000/750m Bike Erg or 400m Run 18 Wall Ball Squats (sub 24/19 Echo Bike or 30/24 cal Assault Bike if needed) Target time: 17 - 19 minutes Time cap: 24 minutes Optional Accessory Mini-Pump – Chest and Triceps 4 rounds: 10 Barbell Bench Press @ moderate weight – maintain quality 10 1:1:2 Incline DB Bench @ Moderate weight – maintain control and quality 12 Resistance Band Chest Fly – High to Low @ moderate weight – maintain quality 10 Bent Over Banded Tricep Extension @ moderate weight – maintain quality -Rest 3 min b/t rounds- Coodown/Mobility 1 min couch stretch (each side) 1 min pigeon pose (each side) 1 min quad smash (each side) |
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