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| WOD Blog |
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| Class Schedule |
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| CrossFit Info |
WOD Blog
 | Thu, Jun 29 2023 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
6.29.2023(Check In) Warm-up 1. Movement Prep/Activation Tabata Bike (8 sets) Build in pace (80% of workout pace) -into- 3 sets: 10 Kip Swings 5 Hanging Knee Raises 2 Sandbag Deadlifts + 5-sec Hold (build-in weight) 2. Workout Prep 3 sets: 5/4 Calorie Assault Bike (3 sets is at workout pace) 3 Toes to Bar 10ft Sandbag Carry *focus on quick transitions, rest 1:00 after each set* Workout Disney Springs Mayhem Affiliate version of 2023 Semifinals Workout 7 3 rounds: 15/12 Calorie Echo Bike 15 toes-to-bars 75ft 2x70/50 Farmers Carry Modified 3 rounds: 8/6 Echo Bike 15 Hanging Knee Raises 50ft Farmers Carry (moderate) Target time: 4-5:00 Time cap each set: 8:00 Skills and Drills Pistols: Week 2 Advanced: 5 sets 20-30 seconds bottom of the pistol hold (each leg) Intermediate: 5 sets 10-20 seconds bottom of the pistol hold (each leg) Beginner: 5 sets 10-second bottom of the pistol hold (each leg) (Use band/box/ rig to assist in any way) Alternative Option: 3 sets 15 Straight leg Dumbbell Deadlifts 15 Dumbbell Front Squats |
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