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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Thu, Feb 8 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3205 days ago) |
2.8.2024(Check In) Warm Up 1. Movement Prep/Activation 4 sets Tabata Row (20 seconds on/10 seconds off) - into - 3-4 sets (10:00 time cap) 4 Walking Lunge Steps + TorsoTwist (each side) 5 Clean Grip Deadlifts 5 Muscle Cleans + Shoulder Press 5 Hang Power Cleans + Push Press 5 Power Clean and Push Jerks 2. Strength Every Minute (10:00) 5 Power Clean and Push Jerks - Use lightweight that can be cycled smoothly for 5 Touch and Go reps 3. Workout Prep 2 sets: 5 Air Squats 5 Push Ups 5 Wall Balls (build in weight) Strength Every Minute (10:00) 5 Power Clean and Push Jerks - Use lightweight that can be cycled smoothly for 5 Touch and Go reps Workout Sydney Opera House For Time: 75 Air Squats 25 Push Ups 50 Wall Balls (30/20) (or 20/14 to 11'/10’ height) 25 Push Ups 75 Air Squats Target time: 9-11 minutes Time cap: 14 minutes Cooldown/Mobility Mobility 1 min lacrosse ball pec smash (each side) 1 min overhead elbow grab tricep stretch (each side) 1 min tricep lacrosse ball smash (each side) |
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