WODs
 | Mon, Jan 18 2016 |  |
 | Fri, Dec 15, 2017 at 7:00pm CrossFit Paulding Holiday Dinner |
| Thu, Dec 20, 2018 at 7:30pm Pizza and Beer Event @ Mellow Mushroom Hiram |
| Most Recent Benchmark: Bench Press Max on Apr 1, 2025 (282 days ago) |
| Speed and Agility Warmup | EMOM HSPU Negatives / Squat Cleans | Alan |
Speed and Agility Warmup(Check In) Setup a 25' area end to end (athletes can face each other if athletes are many) Each athlete performs the following EMOM until complete: 5 Burpees - High Knees end to end - Plank for remainder of minute 5 Burpees - ButtKickers end to end - Plank for remainder of minute 5 Burpees - Skipping High Knees end to end - Plank for remainder of minute 5 Burpees - Frankenstein(Cross-Body High Kicks) end to end - Plank for remainder of minute 5 Burpees - Bunny Hops end to end - Plank for remainder of minute 5 Burpees - Broad Jumps with Mini-Hop at end, end to end- Plank for remainder of minute 5 Burpees - Spiderman end to end - Plank for remainder of minute |
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