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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Aug 23 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
8.23.2024(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. Barbell Prep 2-3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate) Bench Press 10 Minutes (every minute on the minute) Min 1: 1 Bench Press @60-65% 1RM Bench Press Min 2: 1 Bench Press Min 3: 1 Bench Press Min 4: 1 Bench Press Min 5: 1 Bench Press Min 6: 1 Bench Press Min 7: 1 Bench Press Min 8: 1 Bench Press Min 9: 1 Bench Press Min 10: 1 Bench Press *Start around 60-65% and build to a heavy single for the day. Non-Barbell Option: 1 Dumbbell Bench Press (start at RPE 5, increase weight every 2 minutes), finishing with heavy single Workout 3 rounds: 15/12 Calorie Echo Bike 12 Dumbbell Deadlifts (70/50) 9 Box Jump Overs (24/20) -rest 3 minutes- For time: 27 Box Jump Overs (24/20) 36 Dumbbell Deadlifts (70/50) 45/36 Calorie Echo Bike |
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