Monday's WODs and Becca Bakery goodies!

September 22, 2019

A couple delicious treats coming to you tomorrow from the Becca Bakery! Pictures to come but you can go ahead and put in your reservations now! Monday's bakery menu:


1. A banana chocolate chip variation of my very popular deep dish cookie pie! Gluten-free and vegan!


2. NEW RECIPE! Vegan Zucchini chocolate cake with VEGAN "cream cheese" frosting!


Comment below 👇 to reserve your orders!


And here are your Monday WODs...


CrossFit (6am/7am/9am/12:15pm/5:30pm)




3 Rounds:

50 Jump Rope (sgls, SL sgls, DUBs)

6 Cossacks Lunges

1 Length mobility:

1. Inch worm with push-up + jump to squat hold

2. Pendulum walks

3. Knee hug + Toe tug




Continuing on our front squat progression...hope your legs are feeling stronger!!


Four sets of:

Front Squat x 4 reps

Perform all sets at 80% of your 1-RM




A Comp Train Benchmark:




5 Rounds:

12 Deadlifts

9 Overhead Squats

6 Hang Power Snatches


Barbell: 85/115

Cap: 20 minutes


Watch Katrin Davidsdottir and Bayden Brown complete "Bartender" HERE:





Endurance WOD (6:30pm)






Hundred meter run



Flutter kicks R/L = 1

Seconds of hanging chair hold (knees above 90 degrees)



Hundred meter row



On-Ramp (7:30pm)


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