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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Tue, Jul 2 2024 |  |
 | Welcome: Vickie |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
| 7.2.2024 | Aerobic Capacity 7.2.2024 | Other Results |
7.2.2024(Check In) . Movement Prep/Activation Burgener Warm Up Clean + Skill Transfer (15:00) * 10 minutes with a PVC or Empty Barbell * Perform 3-5 reps at each movement -into- 3x High Hang Clean + 3x Hang Clean + 3x Clean (PVC or Empty Barbell) * 5 minutes, 2-3 Ttimes through * Focus on footwork and finishing the pull 2. Strength Build up to a Heavy Power Clean 10-12 minutes 3. Workout Prep 2 sets: 5/4 Calorie Bike (Build in pace) 5 GHD’s 4 Dumbbell Box Step Up (Build in height and weight) Workout AMRAP 15 Minutes Buy in: 45/35 Calorie Echo Bike 2 Rounds 45 V-ups 45 Push Press (95/65) -in remainder of time- Max Calorie Echo Bike Cooldown 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, walk, etc.) 2x10 Shoulder Extension Bridges 20 Shoo the Cat 1 Min Foot Smash |
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