WODs
 | Wed, May 31 2017 |  |
 | 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 (284 days ago) |
| Group Warmup 18 | 20170531 MetCon | APRIL After Party Challenge 16 | 20170531 Power Hour |
Group Warmup 18(Check In) Foam Roll Work Right Quad Inside (:30) Right Quad Mid/Outside (:30) Left Quad Inside (:30) Left Quad Mid/Outside (:30) Thoracic Hugs Inch By Inch Rock (:15, move x8) Thoracic, bottom of rib cage reach (:30) 200M Run 3 rounds: 5 slow pushups 10 Slow AirSquats Barbell WarmUp 5 Good Mornings (bar on back) 5 Back Squats 5 Elbow Rotations (bar on back) 5 Strict Presses + Stretch (reach) 5 Front Squats 5 Stiff-Legged Deadlifts (bar traces the leg, stays close) |
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