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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Jan 19 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
1.19.2024(Check In) 1. Movement Prep/Activation 8 min AMRAP 30 Single Unders 15 Double Unders 5 Front Squats 5 Push Press 5 Thrusters 2. Workout Prep 1 set: 10 Double Unders 5 Thrusters (at workout weight) 10 Single Unders Workout 100 Double Unders 50 Thrusters (45/35) 200 Single Unders 50 Thrusters (45/35) 100 Double Unders Modified 50 Double Unders 30 Dumbbell Thrusters (light) 100 Single Unders 30 Dumbbell Thrusters (light) 50 Double Unders Target time: 10-12 minutes Time cap: 15 minutes Mini-Pump 4 Rounds 10 Bent Over Barbell Row – Underhand Grip @ Moderate weight – maintain control and quality 10 DB Spider Curls @ moderate weight – maintain quality -Rest 1 min b/t rounds- Mobility 1 min tricep smash (each) 1 min overhead banded distraction (each) 1 min Barbell grip smash (each side) |
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