top of page

CrossFit-Monday, 3/27/23

Updated WOD Times:

Keith W-13:23

Keith O-13:29

Robyn-17:10

Sam-15:35

Jacob-14:05 RX

Eric-15:59 RX

Jason-15:45Rx

Dallana-14:21

Bob-12:35

Kayla-13:24

Heather-13ish

Cristina-12:10

Hampton-9:59RX

Tyler-12:00RX



Warm-up (2 rounds)

10bootstrappers

10band pull aparts

10cossack stretch/side

10lunge and twist

10hip rockers

5squat jumps


Back Squat-Build to a moderate/heavy set of 10 Then:

10@ -5% 10@ -10%


For time:

30-24-18-12-6

Air squats

Pull-ups

Russian swings (53/35)


Optional Accessory Work-3x10

ATG split squat

Seated good morning

47 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