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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Fri, Aug 30 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3205 days ago) |
8.30.2024(Check In) Bench Press 5 Bench Press @ 6/10 RPE 5 Bench Press @ 6.5/10 RPE 4 Bench Press @ 7/10 RPE 4 Bench Press @ 7.5/10 RPE 3 Bench Press @ 8/10 RPE 3 Bench Press @ 8.5/10 RPE *Rest as needed between sets. Non-Barbell Option: 5 Dumbbell Bench Press @ 6/10 RPE 5 Dumbbell Bench Press @ 6.5/10 RPE 4 Dumbbell Bench Press @ 7/10 RPE 4 Dumbbell Bench Press @ 7.5/10 RPE 3 Dumbbell Bench Press @ 8/10 RPE 3 Dumbbell Bench Press @ 8.5/10 RPE *Rest as needed between sets. Weighted Pull Up 2 Weighted Pull Up 2 Weighted Pull Up 2 Weighted Pull Up *Rest as needed between sets. 1. Movement Prep/Activation and Increasing Heart Rate 2-3 Sets 10 Hand Release Push Up :20 active dead hang + 10 Kip to Swing 5 Single Arm Bench Press (each side, moderate) :20-:30 Front Leaning Rest on Rings -Then- Warm Up to workout weight. 2. Workout Prep 1 Set: (at workout pace) 1 strict pull up 1 strict dip 1 dumbbell bent over row each side (workout weight) 3 Dumbbell Bench Press (at workout weight) Workout 4 Rounds 7 Strict Pull Ups 7 Strict Ring or Bar Dips 7 Dumbbell Bent Over Row (70/50) (per side) 7 Dumbbell Bench Press (2x70/50) |
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