WOD Blog

Mon, Jan 16 2017

Thu, Feb 23, 2017 at 6:00pm THE 2017 CROSSFIT OPEN!!: Announcement of the first workout OPENS WOD 17.1 Be ready for DB OH Lunges or Thrusters!
Fri, Mar 17, 2017 at 7:00pm SOUTH VALLEY THROWDOWN HOST 7PM: 17.4 Hosting 4 other Boxes
Thu, Nov 23, 2017 at 7:00am 1,000 REP WOD: FREE FOR ALL
Sat, Jan 13, 2018 at 8:00am ABOMINABLE SNOWDOWN 2: 8AM-2PM COME SUPPORT YOUR FELLOW GYM MEMBERS!
Tue, Oct 30, 2018 at 7:00pm ZOMBIE WOD LAST HUMANS LEFT ALIVE!: EVENT STARTS AT 7PM Please show up at 6:45pm to help set up and eat yummy foods
Welcome monica b
Most Recent Benchmark:
FRAN 6-14-20 on Jun 19, 2020 (55 days ago)
WARM UP 1/17/171 STRONGEST LOSER 8(OPTIONAL WORKOUT)Weightlifting: WEIGHTLIFTING 1/16/17-1/23/17-4/13/18-4/20/18Metcon: METCON 1/16/17Metcon: STRONGEST LOSER WOD #1 1/16/17Benchmark,Metcon: STRONGEST LOSER WOD #2 1/16/17SHRED: SHRED 1/16/17

WARM UP 1/17/17


Time
FOAM ROLL-Hamstrings Glutes,Quads,Chest,Lats

GROUP WARM UP

3 rounds
Jumping Jacks-15 reps
GM or Band GM-10 reps
5-Burpees
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Stationary Inchworms-30 secs
Spiderman to hammy-30 secs R/l
Plank-30 secs
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With a barbell
Deadlift-10 reps
3 position-3 reps
STO-3 reps

COOLDOWN

Banded Hamstring Stretch-2 mins R/L
Couch Stretch-2 mins



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