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| WOD Blog |
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| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Mon, Sep 9 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
9.9.2024(Check In) 1 Pause Front Squat + 2 Front Squat @65-68% 1RM Front Squat 1 Pause Front Squat + 2 Front Squat @65-68% 1RM Front Squat 1 Pause Front Squat + 2 Front Squat @70-73% 1RM Front Squat 1 Pause Front Squat + 2 Front Squat @70-73% 1RM Front Squat 1 Pause Front Squat + 2 Front Squat @75% 1RM Front Squat 1 Pause Front Squat + 2 Front Squat @75% 1RM Front Squat *Rest as needed between sets. **Pause Front Squat is 3 Seconds in the bottom. Non-Barbell Option: 2 Pause Kettlebell Front Squat + 3 Kettlebell Front Squat RPE 6.5/10 2 Pause Kettlebell Front Squat + 3 Kettlebell Front Squat RPE 7/10 2 Pause Kettlebell Front Squat + 3 Kettlebell Front Squat RPE 7/10 2 Pause Kettlebell Front Squat + 3 Kettlebell Front Squat RPE 7.5/10 2 Pause Kettlebell Front Squat + 3 Kettlebell Front Squat RPE 7.5/10 2 Pause Kettlebell Front Squat + 3 Kettlebell Front Squat RPE 8/10 *Rest as needed between sets. **Pause Front Squat is 3 Seconds in the bottom. Workout Warm Up 1. Movement Prep/Activation and Increasing Heart Rate 1 Set of Row, Ski and Bike :30 easy :30 moderate :30 easy :20 moderate/fast :30 easy :10 fast :10 sprint Workout 4 Sets: Ski 500m -Rest 1 minute- Row 500 meters -Rest 2 minutes- Bike Erg 1000 meters -Rest 3 minutes b/t sets- Sub any machine for any of the following: 400m Run 175 Double Unders 30 Burpees |
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