WODs
 | Thu, Jul 30 2015 |  |
 | 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 (283 days ago) |
BoxSquats -> Squat/Burpees(Time) TECHNIQUE WOD: Box Squats ---Wide Stance ---ToeOut Mildly so knees stay as square over toes ---Hip activation, squat to parallel depth ---Do not relax into sit, unload 60-70%, but stay firm in back and core Set 1: 10 Box Squats at 30% 1RM Set 2: 10 Box Squats at 35% 1RM Set 3: 10 Box Squats at 40% 1RM ****START WITH ABOVE SETS, BUT IF TECHNIQUE IS THERE WORK UP IN WEIGHT past 40% TO FIND YOUR PERFECT BOX SQUAT WEIGHT**** Rest 2 minutes between sets THEN: STRENGTH WOD: 10 Rounds for time 5 Back Squats (minimum of 75% 1RM for Rx) 5 Burpees AFTER PARTY: 5 Minutes of Handstand Walking (free or against wall)
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