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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Mon, Jul 1 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
| 7.1.2024 | Aerobic Capacity 7.1.2024 |
7.1.2024(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 Front Squats 1 Front Squat @ 85-90% 1RM Front Squat 1 Front Squat @ 85-90% 1RM Front Squat 1 Front Squat @ 85-90% 1RM Front Squat 1 Front Squat @ 85-90% 1RM Front Squat Workout 2 Sets: AMRAP x 7:00 1500m Bike Erg Buy-in in remainder of time cycle through: 6-4-2 Wall Walks DB Hang Power Snatches (70/50) -rest 1:30- AMRAP x 7:00 1000m Row Buy-in in remainder of time cycle through: 16-14-12 GHD Sit ups 3-2-1 Endless Rope Climbs --Rest 3 minutes b/t sets-- Mini-Pump 4 Rounds 10 Barbell Strict Press @ Moderate weight – maintain control and quality RPE 7 12 Ring Y Raise @ moderate weight – maintain quality RPE 7 10 Seated Alternating DB Curl @ moderate weight – maintain quality RPE 7 10 Tricep Dips @ moderate weight – maintain quality RPE 7 -Rest 3 min b/t rounds- |
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