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| WOD Blog |
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| Class Schedule |
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| CrossFit Info |
WOD Blog
 | Fri, Oct 11 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
10.11.2024(Check In) 1. Crossover Symmetry Activation 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. Barbell Prep 3 sets: 10 forward goblet hold lunge steps 10 lateral box step ups 10 sit ups Strength 30 Back Squat @80-85% of 1RM Back Squat -OR- 50 Back Squat @65-68% of 1RM Back Squat *Break up into manageable sets that allow for short rest periods. Non-Barbell Option: 30 Dumbbell/Kettlebell Goblet Squats @8.5/10 RPE -OR- 50 Dumbbell/Kettlebell Goblet Squat @6.5/10 RPE *Break up into manageable sets that allow for short rest periods. Workout Partner Throwdown Friday! 4 Sets: (1 set every 10 minutes) Partner 1: 200m Run Partner 2: 10 Dumbbell Thrusters (2x50/35) -straight into- Partner 1: 250m Ski (OR Row) Partner 2: 10 Farmer's Hold Dumbbell Box Step Overs (2x50/35) (20”) -straight into- Partner 1: 50 Double Unders Partner 2: 5 Burpee Pull Ups *Both work at the same time. Switch movements when each partner completes their movement. Move to the next station once each partner completes both movements. Individual Version: 4 Sets: (1 set every 10 minutes) 200m Run 10 Dumbbell Thrusters (2x50/35) 250m Ski (OR Row) 10 Farmer's Hold Dumbbell Box Step Overs (2x50/35) (20”) 50 Double Unders 5 Burpee Pull Ups |
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