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WOD (Workout Of the Day) view more wods

January 23, 2017

CrossFit
1/23/17
Strength/Skill
Front Squat (10-10-10-10 (4X10 @50%))
Complete a set every 2 mins for 4 rds at 50% 1RM.

Total 8 minutes. 10 min rest before WOD.
Accessory
Leg Raises with Leg Lift (35)
Open Prep - Level 3
Metcon (AMRAP - Rounds and Reps)
10 min Amrap
4 Bar Muscle Ups
12/10 Cal. Row
Alex: 7+4
Level 2
Metcon (AMRAP - Rounds and Reps)
10 min Amrap
3 Chest to Bar Pull Ups
12/10 Cal. Row
Level 1
Metcon (AMRAP - Rounds and Reps)
10 min Amrap
4 Banded Pull Ups
10/8 Cal. Row
Mobility
Use the remaining time for mobility.
- Roll Out
- Use lacrosse ball
- any form of mobilty.
**Required for everyone
HPLite

There is no workout posted for HPLite today, please check again tomorrow.

Program Progression view more program info

Intro
We will take you through the gym and give you a trial run of what CrossFit feels like.
On-Ramp
On-Ramp is a two week program to introduce you to all of the movements in CrossFit as well as making sure you are safe and confident in what you are doing.
CrossFit
Level 1
Level 2
Level 3
This system is designed to make your journey through CrossFit a bit easier. Everyone starts at the bottom (Level 1) and works their way up.