WOD Blog
 | Wed, Dec 29 2021 |  |
 | Happy Birthday: LAURA COS |
| Most Recent Benchmark: Bench Press 8x2 @ 65% (Speed) on Feb 7, 2019 (2582 days ago) |
122921 Workout(Time) Workout WARM-UP 2-3 ROUNDS 10 Toe Touch Jumping Jacks 10 Scap Pull-Ups 10 Jumping Squats 10 OH Press STRENGTH 3-3-3-3* Thruster *Start Moderate, build to Moderate-Heavy. After each working set, perform 4-7 Strict Pull-Ups. (Score is Weight) NCFIT BENCHMARK WORKOUT 'FRAN' FOR TIME 21-15-9 Thrusters (95/65)|(65/45) Pull-ups (Score is Time) KG BB: (42.5/30)|(30/20) OPTIONAL COOL DOWN FOR RECOVERY 5:00 Foam Roll Legs + Back (No Measure) AT HOME/DUMBBELL Workout DAILY-5 WARM-UP 1:00 Cardio Choice into... EMOM x 4 MINUTES 8 Goblet Lunges + 8 Single DB Strict Press (No Measure) BODYWEIGHT PUMP EMOM x 4 MINUTES 10 Alt Sit-Thrus into Max Quad Hold in Remaining Time Each Minute -Rest 1:00- EMOM x 4 MINUTES 50 Double Unders + Max Curtsey Lunges (No Measure) FULL-BODY SWEAT WORKOUT AMRAP x 10 MINUTES 35 Double Unders 15/15 Split Squats 5 DB Devils Press -Rest 2:00- AMRAP x 10 MINUTES 35 Double Unders 15/15 Split Squats 5 DB Devils Press (Score is Rounds + Reps) FINISHER 4 SETS (:40 on/:20 off) Single DB Bicep Curls (No Measure)
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831-297-3614
CrossFit San Benito
827 Industrial Drive suite 101
Hollister, CA 95023 (view larger map)
CrossFit San Benito
827 Industrial Drive suite 101
Hollister, CA 95023 (view larger map)
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