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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Wed, Jun 12 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3205 days ago) |
6.12.2024(Check In) Warm Up 1. Crossover Symmetry Activation Plus 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. Movement Prep/Activation 2-3 Sets 1:00 Cardio (moderate) 50 Single Under 10 Wall Ball (light) 10 Kip to Swing 5 Kipping Chest to Bar Pull Up :20 Handstand Hold 1 Rope Pull to Foot Clamp to Standow Workout Teams of 2: 2 sets: 80 Air Squats 200 Single Unders 16 Burpee Pull-Ups 12 Stand Lay Stand Rope Climbs 4 Wall Walks -rest 5 minutes b/t sets- *Split all reps as desired Individual Version: 2 sets: 40 Air Squats 100 Single Unders 8 Burpee Pull-Ups 6 Stand Lay Stand Rope Climbs 2 Wall Walks -rest 5 minutes b/t sets- Strength Warm Up 2-3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate) Strength Bench Press In as few of sets as possible, Accumulate 30 Bench Press @ 70% 1RM Bench Press. Then 3 Sets 10 Single Arm Alternating Dumbbell Bench Press (keep both arms overhead and then press one arm at a time) (5 each arm) + 10 Dumbbell Bench Press -Rest 1 Minute- 5 Double Kettlebell Bent Over Row + 50ft Double Kettlebell Front Rack Carry |
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