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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Mon, Jun 17 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3208 days ago) |
6.17.2024(Check In) 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 Strength 3 Sets: 100ft (50/50ft) Kettlebell Over Under Carry 14 Goblet Hold Cossack Squat (7 each leg) 30 Calf Raises Front Squat 1 Front Squat @ 75% 1 RM Front Squat 1 Front Squat @ 80% 1 RM Front Squat 1 Front Squat @ 85% 1 RM Front Squat 1 Front Squat @ 85-85+% 1 RM Front Squat 1 Front Squat @ 85-85+% 1 RM Front Squat Workout 4 sets @ 75% intensity AMRAP 6 minutes: 400m Ski (Or Row) AMRAP Rounds of Work -rest 3 minutes b/t sets- Work 5 Wall Ball (20/14) 3 Handstand Push Up or DB Push Press 1 DB Power Clean (heavy) |
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