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| WOD Blog |
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| Class Schedule |
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| CrossFit Info |
WOD Blog
 | Fri, Oct 18 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
10.18.2024(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. Barbell Prep 2-3 Sets 10 Prone Is, Ts, & Ys (no weight or very light plates) 5 Push Ups to Downward Dog 5 Single Arm Bench Press (each side, moderate) Dumbbell Incline Bench Press + Weighted Deficit Push Up 10 Dumbbell Incline Bench Press @7/10 RPE + 10 Weighted Deficit Push Ups @7/10 RPE 10 Dumbbell Incline Bench Press @7.5/10 RPE + 10 Weighted Deficit Push Ups @7.5/10 RPE 8 Dumbbell Incline Bench Press @7/10 RPE + 8 Weighted Deficit Push Ups @8/10 RPE 8 Dumbbell Incline Bench Press @7.5/10 RPE + 8 Weighted Deficit Push Ups @8.5/10 RPE 6 Dumbbell Incline Bench Press @8/10 RPE + 6 Weighted Deficit Push Ups @9/10 RPE *Rest as needed between sets. Workout 2 Sets 30 Push-Ups 40 Deadlift (225/155) 30 Push-Ups -Rest 2 minutes b/t sets- Strength Weighted Strict Pull Up + Strict Pull Up + Banded Strict Pull Up 4-5 Sets 5 Weighted Pull Up + 7 Strict Pull Up + 14 Banded Strict Pull up 5 Max Wall Ball Throw @30/20lb *Rest as needed between sets. Back and Bi 3-4 Rounds 10 Bent Over Barbell Row – Underhand Grip @ moderate weight – maintain quality RPE 7 10 Barbell Drag Curls @ moderate weight – maintain quality RPE 7 10 Standing Alternating Barbell Curls (each side) – RPE 7 |
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