top of page

CrossFit-Monday, 3/20/23

Updated WOD times:

Katie A: 12:05

Robyn: 11:51

Sam: 11:42

Keith W: 15:00

Keith O: 12:05

Nikki: 12:21


Warm-up (2 rounds)

10band pass throughs

10band pull aparts

10EBB press/push-press

10Push-up to down dog

10kip swings/pull-ups

10banded hip bridge


Bench Press

5@70%

3@75%

max reps@85%


Conditioning-For time

500meter row

21ring dips

21push-ups

500meter row

15ring dips

15push-ups

500meter row

9ring dips

9push- ups


Optional Accessory Work

21-15-9 reps

DB incline flys

DB pullover (on bench)

36 views0 comments

Recent Posts

See All

New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop

New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop

New cycle starts this week! Some notes from Coach Ryan: We're going into more of a hypertrophy phase for the next 7 weeks. 3 weeks of accumulating volume followed by 4 weeks of in the actual hypertrop

bottom of page