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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Thu, Aug 29 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3204 days ago) |
8.29.2024(Check In) Back Squat 10 Sets (1 Set every 30 Seconds) 1 Back Squat @70-75% of 1 RM Back Squat Workout Warm Up 1. Movement Prep/Activation 2-3 Sets :30 Row (easy-moderate) 50ft Sled Push (increasing weight) 8 Dumbbell deadlifts + 5 dumbbell power cleans -Then- Warm Up to workout weight. 2. Workout Prep 1 Set (at workout pace) 5/4 Calorie Row 25ft Sled Push (at workout weight) 3 Touch and Go Sandbag Clean (at workout weight) Workout 3 Sets 20 Calorie Row 100ft Sled Push 20 Calorie Row 100ft Sled Push 20 Calorie Row -Rest 3 minutes between sets- -after the last set and 3 minute rest- 30 Sandbag Cleans Over Shoulder (100/70) *Must be done in sets of 5+ |
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