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| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Tue, Jun 11 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
6.11.2024(Check In) Warm Up 1. Crossover Symmetry Activation Plus OR Banded 7s - perform 7 reps of each movement 2. Mayhem 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. Barbell Prep Burgener Warm Up Clean - 3-5 reps of each movement. Front Squat Skill Transfer Exercises - 3-5 reps of each movement. 3x High Hang Clean + 3x Hang Clean + 3x Clean Strength Clean Deadlift + Clean Pull + Power Clean + Squat Clean 1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 6.5/10 RPE 1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 7/10 RPE 1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 7.5/10 RPE 1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 7.5/10 RPE 1 Clean Deadlift to 1” off the floor + 1 Clean Deadlift to Mid Thigh + 1 Clean Pull + 1 Power Clean + 1 Squat Clean @ 8/10 RPE Workout For Time 200m Sandbag Bearhug Carry (150/100) 400m Dumbbell Farmer Carry (2x70/50) *every time you break on the Sandbag Carries complete 5 Sandbag Cleans to the Shoulder *every time you break on the Farmer Carry complete 15 Dumbbell Push Ups Workout 2 4 Rounds 40 Cal Bike Erg 12 Dumbbell Snatch (Right Arm) (50/35) 12 Toes to Bar 12 Dumbbell Snatch (Left Arm) (50/35) |
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