RIP Ultimate Warrior 1959-2014. Hey, we all have our idols growing up.
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
Deadlift: 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
Then, Push Press 5×3, AHAP
WOD
AMRAP 7 min
Max Double unders
Top of every minute, starting at 0:00:
10 Goblet Squats (70/53)
10 Box Jumps (24/20)
Scaled is singles, score is total double unders or singles