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| Class Schedule |
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| CrossFit Info |
WOD Blog
 | Mon, Jan 29 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
1.29.2024(Check In) Warm-up 2 sets: 10 Roll And Reach 10 Iron Cross 10 Scorpions 10 Dynamic Squat Stretches ---into--- 3 sets :30 sec Row 4 Box Jumps :30 Jump Rope 5 Shoulder Press (Light Weight) Strength Shoulder Press 5 sets of 5 Shoulder Press @75% * Complete a set on the 2 minutes * Workout 2 Rounds: At 0:00 45 Crossover Single Unders 15/12 Calorie Row At 2:00 15/12 Calorie Row 45 Crossover Single Unders At 4:00 15/12 Calorie Row 15 Box Jump Overs (24/20) At 6:00 15 Box Jump Overs (24/20) 15/12 Calorie Row Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00. Modified 2 Rounds: At 0:00 45 Single Unders 10/8 Calorie Row At 2:00 10/8 Calorie Row 45 Single Unders At 4:00 10/8 Calorie Row 10 Box Step Ups (20/16) At 6:00 10 Box Step Ups (20/16) 10/8 Calorie Row Repeat for another round with sets happening at 8:00, 10:00, 12:00, and 14:00. Target time each set: 1:20 - 1:40 Time cap each set: 1:50 |
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