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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Tue, Sep 24 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
9.24.2024(Check In) 1. Crossover Symmetry Activation Plus 2. 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 Row (easy-moderate) 25ft Sled Push (empty sled) 10 Inchworm w/Push Up :10-:20 Wall Facing Handstand Hold 4. Workout Prep 1 Set (at workout pace) 5/4 Calorie Row 25ft Sled Push (at workout weight) 1 Wall Walk Workout 50/40 Calorie Row 100ft Sled Push (145/100) 10 Wall Walks -rest 3 minutes- 40/32 Calorie Row 100ft Sled Push (145/100) 8 Wall Walks -rest 2 minute- 30/24 Calorie Row 100ft Sled Push (145/100) 6 Wall Walks -rest 1 minute- 20/16 Calorie Row 100ft Sled Push (145/100) 4 Wall Walks Strength 2-3 Sets 10 Prone Is, Ts, & Ys (no weight or very light plates) 10 Single Arm Press (each side, moderate) 10 Double Dumbbell Bent Over Row 8 Double Dumbbell Bent Over Row 8 Double Dumbbell Bent Over Row 8 Double Dumbbell Bent Over Row 6 Double Dumbbell Bent Over Row *Rest as needed between sets. 5 Sets 10 Kettlebell Gorilla Row (5 each side) + 5-7 Weighted Strict Chin Up *Rest as needed between sets. DB Curls 4 sets: 10 reps – RPE 7 *Rest 1:00-1:30 b/t sets |
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