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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Thu, Jul 6 2023 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
7.6.2023(Check In) Warm up 3 sets: 10 Alternating V-Ups 5 Tempo Air Squats 3 Tempo Front Squats 5 Scap Pull-ups 10 Dumbbell Up right Row (each) 2. Strength Overview We will be working back and forth between Bench Press and Box Jumps. 3. Workout Prep 2 sets: 2 Bar Facing Burpees 2 Power Snatch (build in weight) 2 V-Ups Strength Bench Press (5x3) Bench is tempo: 3 Sec down High Box Jumps (5x3) after each set of bench Workout 2 sets: 3 Rounds 10 Bar Facing Burpees 10 Power Snatch (95/65) 10 V-Ups -Rest Until 10:00, then begin set 2- Modified 2 sets: 3 Rounds 8 Up Downs 10 Dumbbell Snatch (light) 10 Sit Ups -Rest Until 10:00- Target time each set: 4:30-6 minutes Time cap each set: 7 minutes Mobility 1 min lying 90/90 hip stretch (each side) 1 min overhead elbow grab tricep stretch (each side) 1 min tricep lacrosse ball smash (each side) |
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