Announcements
- Easter Egg Hunt and Basket Donation on Saturday April 19th! CLICK HERE
- VANQUISH PERFORMANCE ENHANCEMENT TWO DAY seminar!! April 26th and 27th CLICK HERE FIRST 10 SIGN UPS WILL HAVE AN EXTRA SESSION WITH HENRY ROJAS!
- B.STRONG LLS Man of the Year FUNDRAISER WOD SATURDAY May 17th!
- BEACH WOD and BBQ Saturday May 31st! CLICK HERE
- FREE Invitational Multi box Throwdown @ CrossFit ATR CLICK HERE
SWOD
Wendler Program Notes:
- Determine your “base number”. Base number= 90% of your 1RM + 20lbs.
- “+” denotes do that number of reps and then as many as you can until failure
Back Squat: 3×5
Set 1: 5 reps at 65% of base number
Set 2: 5 reps at 75% of base number
Set 3: 5+ reps at 85% of base number
WOD
8 Alternating Lunges (95/65)
6 Front Squats (95/65)
4 Thrusters (95/65)
600m run
8 Alternating Lunges (95/65)
6 Front Squats (95/65)
4 Thrusters (95/65)
400m run
8 Alternating Lunges (95/65)
6 Front Squats (95/65)
4 Thrusters (95/65)
200m run