Posts Tagged ‘Baseline’
August 7, 2019
Warm Up:Squat Prep 8min WAMRAP 2/2 Knee Hug Lunge Step Vert Flex/Ext10 Scap Progression:40 Plank with pushup Strength: Superset4 x 6/6 Barbell Lunges6 Strict Pull-ups WOD: Baseline500m Row40 Air Squats30 Situps20 Pushups10 Pull-upsGo get a PR!
Read MoreOctober 31, 2018
Happy Halloween! If you missed the costume WOD on Saturday feel free to wear one today:) Warmup: 3rds 1:00 Deadbug 8 Strict Pullups 12 BB Good Mornings (Build) 4 Speed Deadlifts Strength: DeadLift Level 1: 1 x 5 (+10) Level 2: Heavy 5 *Compare to 9.28.18* WOD: “BaseLine” 500m Row 40 Squats 30 Situps 20…
Read MoreJune 16, 2017
Warmup: 3rds :40 Ipsalateral Deadbug 8 Strict Pullups 12 BB Good Mornings (Build) 4 Speed DL Strength: DeadLift Level 1: 1 x 5 (+10) Level 2: Heavy 5 WOD: “BaseLine” 500m Row 40 Squats 30 Situps 20 Pushups 10 Pullups Oprtional: Flex Sesh: 4 Rounds 30 Calf Raises 30 Banded Pushdowns
Read MoreDecember 27, 2016
I hope everybody had a nice Christmas and was able to enjoy time with family and friends. Â One more week until the New Year so let’s enjoy the last few days of 2016 and be ready to hit the ground running for 2017! CrossFit: Warmup: Roxanne Then 3rds 10 Banded Pullaparts 10 True Pushups Strength:…
Read MoreJanuary 3, 2014
A) Baseline 500m Row 40 Squats 30 Situps 20 Pushups 10 Pullups B) Deadlift – 5PM **Compare Baseline time and scales against fundamentals score. Â Â
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