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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Sat, Jun 22 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
6.22.2024(Check In) 1. Crossover Symmetry Activation 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. Movement Prep/Activation and Increasing Heart Rate 2-3 Sets 1:00 Row (moderate) :30 Plank 25ft Sled Push (empty) 25ft Dumbbell Farmer Carry (light) 25ft Sandbag Carry (light) -Then- Build to Sled Push and Sandbag weight. 4. Workout Prep 1 set (at workout pace): 25ft Sled Push (at workout weight) 25ft Dumbbell Farmer Carry (at workout weight) 25ft Sandbag Carry (at workout weight) Workout 4 Sets: 100ft Sled Push (145/125) (OR 50ft Front Rack Walking Lunge (75/55)) -sprint back to start- 100ft Dumbbell Farmer Carry (2x50/35) -sprint back to start- 100ft Sandbag Bear Hug Carry (100/70) (OR 100ft Double DB Front Rack Carry (2x50/35)) -sprint back to start- -rest 2 minutes b/t sets- |
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