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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Wed, Apr 3 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
4.3.2024(Check In) 1. Crossover Symmetry Activation - Perform 7 reps of each movement 2. Hip Halo Activation - 10 Side step R/L - 10 Forward/Backwards Walk R/L - 10 Glute Bridges - 10 Single Leg Glute Bridges R/L - 10 Bird Dogs R/L - 10 Squats 3. Movement Prep/Activation 2-3 Sets 1:00 Row (moderate) 5 Inch Worms 15 Banded Good Morning :30 Farmer Carry Hold (moderate) -Then- Build up to workout weights. Workout 3 sets In a 3 minute window 10 Double Dumbbell Power Cleans (2x35/2x20) 100ft Dumbbell Farmer Carry (2x35/2x20) Max Distance Bodyweight Walking Lunge -rest 2 minutes b/t sets- -then- 3 sets In a 3 minute window 10 Double Dumbbell Power Cleans (2x35/2x20) 100ft Bodyweight Walking Lunge Max Distance Dumbbell Farmer Carry (2x35/2x20) -rest 2 minutes b/t sets- *Bodyweight Walking Lunge and Farmer Carry scored in feet. Strength Dumbbell Deadlift (touch both heads) 8-8-6-6-4-4 – Building finishing RPE 9 *Rest 2:00-2:30 b/t sets Rear foot elevated DB Split Squat 3 sets: 15 reps (each side) – RPE 7 *Rest 1:00-1:30 b/t sets Cool Down 1-2 minute Scorpion Stretch 1-2 minute Forearm Smash w/Lacrosse Ball |
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