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| WOD Blog |
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| Class Schedule |
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| CrossFit Info |
WOD Blog
 | Fri, Jul 26 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
7.26.2024(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 2-3 Sets 1:00 Ski OR Row (easy-moderate) :30 Handstand Hold :30 Side Plank (each side) :30 Sandbag Hold (increase weight each set) 4. Workout Prep 1 Set (at workout pace) 5 GHD Sit Ups 1 Wall Walk 15ft Bear Hug Sandbag Carry (at workout weight) Workout 50 GHD Sit Ups 10 Wall Walks 250ft Bear Hug Sandbag Carry (150/100) -rest 4 minutes- 1.5 Mile Run 3000m Row -rest 4 minutes- 250ft Bear Hug Sandbag Carry (150/100) 10 Wall Walks 50 GHD Sit Ups Strength Front Squat 5 Front Squat @ 65-70% 1 RM Front Squat 5 Front Squat @ 65-70% 1 RM Front Squat 3 Front Squat @ 75% 1 RM Front Squat 3 Front Squat @ 75% 1 RM Front Squat 1 Front Squat @ 85% 1 RM Front Squat 1 Front Squat @ 85% 1 RM Front Squat 1 Front Squat @ 85+% 1 RM Front Squat 1 Front Squat @ 85+% 1 RM Front Squat 1 Front Squat @ 85+% 1 RM Front Squat |
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