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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Tue, Nov 14 2023 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3198 days ago) |
11.14.2023(Check In) Warm Up Prep/Activation Banded 7’s + Hip Halo + 8:00 AMRAP 30-second Row 5 Back Squats (empty bar - build across sets) 5 Single Arm Dumbbell Bench (each) 5 Push Ups Strength Back Squat 3-2-1-1-1-1-1 Build to a heavy single for the day Workout 4 sets, with a new set starting every 4 minutes. At 0:00 & 8:00 3:00 Amrap 30/24 Calorie Row Max Bench Press (115/80) -rest 1:00- At 4:00 & 12:00 3:00 Amrap 30/24 Calorie Row Max Push Ups -Rest 1:00- *Score all bench reps as score 1 and all push up reps as score 2 Modified At 0:00 & 8:00 3:00 Amrap 20/16 Calorie Row Max Dumbbell Bench Press (light) -rest 1:00- At 4:00 & 12:00 3:00 Amrap 20/16 Calorie Row Max Bar Push Ups -Rest 1:00- Target number of reps each set: Bench Press: 20+ reps Push Ups: 20+ Reps Minimum number of reps before scaling: Bench Press: 15 Reps Push Ups: 15 Reps Mobility 1 min foot smash with lacrosse ball (each side) 1 min pec smash on rig with lacrosse ball (each side) 1 min foam roll lats (each side) |
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