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| WOD Blog |
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| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Thu, Mar 30 2023 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
3.30.2023(Check In) Warm-up No Measure 1. Movement Prep/Activation and Increasing Heart Rate Banded 7’s -into- 12:00 Amrap 1:00 Row 10 Suitcase Deadlifts (each side) 3 Sandbag Cleans (light) 3 Inch Worms 10 Roll and Reach 2. Workout Prep 2 sets: 5 Dumbbell Deadlifts (increase weight) 1 Sandbag Clean (increase weight) 2 Push Ups 2 Deficit Push ups Workout 21-15-9 Dumbbell Deadlifts (70s/50s) 42-30-18 Push Ups -Rest 5:00- 21-15-9 Sandbag Cleans (100/70) (Or Power Snatch (115/80) Deficit Push Ups (4in/2in) Modified 21-15-9 Dumbbell Deadlifts (light) Bar Push Ups -Rest 5:00- 21-15-9 D-Ball Slams (light) (Or Alternating Dumbbell Snatch) 15-12-9 Push Ups Mini-Pump –Arms and Shoulders 4 Rounds 10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7 12 DB Snow Angel Raise @ moderate weight – maintain quality RPE 7 10 DB Spider Curls @ moderate weight – maintain quality RPE 7 10 Standing Tricep DB French Press @ moderate weight – maintain quality RPE 7 -Rest 3 min b/t rounds- |
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