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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Wed, Aug 28 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
8.28.2024(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 Power Clean and Push Jerks 10 Sets (1 Set every 90 Seconds) 1 Power Clean + 1 Push Jerk @70-80% 1RM Power Clean *Focus on perfect technique. Non-Barbell Option: 10 Sets (1 Set every 90 Seconds) 3 Dumbbell Power Clean + Push Jerk @7-8/10 RPE *Focus on perfect technique. Workout 3-6-9-12-15-18-21 Kettlebell Swings (70/53) Box Jump Overs (30/24) Optional 100 Abmat Sit Up |
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