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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Mon, Jul 10 2023 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
7.10.2023(Check In) Warm up 6 min AMRAP 20-second Double Under or Crossover Practice 3 Wall Ball Squats 3 Wall Ball Push Press (no squat) 3 Wall Balls 3 Clean and Jerks (empty bar - build across) 2. Workout Prep 3 sets: 2 Clean and Jerks (build in weight) 4 Wall Balls 10 Double Unders Workout Every 1:00 (7 rounds / 21 minutes) Minute 1: 6 Clean and Jerks (135/95) Minute 2: 15 Wall Balls (20/14) Minute 3: 50 Double Under Modified Every 1:00 (7 rounds) Minute 1: 6 Dumbbell Clean and Jerks (moderately-light) Minute 2: 10 Wall Balls Thrusters (light) Minute 3: 50 Single Unders Target time each set: 20-30 seconds Time cap each set: 45 seconds Strength/Accessory 4 sets at RPE 8: 10 DB Snow Angel Raise 15-20 reps (each side) Single Leg Calf Raise Rest 1:00-1:30 b/t sets Mobility 1 min foot smash w/ lacrosse ball (each side) 1 min Couch Stretch (each side) 1 min Seal Pose |
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