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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Wed, Jul 24 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
7.24.2024(Check In) 1. Crossover Symmetry Activation OR Banded 7s - Perform 7 reps of each movement 2. 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. Bench Press Prep 2-3 Sets 10 Prone Is, Ts, & Ys (no weight or very light plates) 10 Single Arm Press (each side, moderate) Accessory * Treat as Movement Prep / Primer (light-moderate weight) 3 Sets 5 Push Ups + 20 Shoulder Taps + 5 Push Ups 20 Single Arm Kettlebell Swings (10 each side) 30 Walking Lunge Steps Wide Grip Bench Press + DB Single Arm Bench Press 3x5 5 Wide Grip Bench Press @ 70-75% 1RM Bench Press + 14 Dumbbell Single Arm Bench Press @ 7/10 RPE (7 each side) 5 Wide Grip Bench Press @ 70-75% 1RM Bench Press + 14 Dumbbell Single Arm Bench Press @ 7/10 RPE (7 each side) 5 Wide Grip Bench Press @ 70-75% 1RM Bench Press + 14 Dumbbell Single Arm Bench Press @ 7/10 RPE (7 each side) *2 Min rest between sets. Hex Press 3 sets: 15 reps – RPE 7 *Rest 1:00-1:30 b/t sets Standing Tricep Extension w/ band 3 sets: 15 Workout 10-20-30-40 Unbroken Kettlebell Swings (53/35) 5-10-15-20 Toes to Bar 400ft-300ft-200ft-100ft Double Kettlebell Farmer's Carry (2x53/35) *200m Run after each round |
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