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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Mon, Nov 4 2024 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
11.4.2024(Check In) 1. Crossover Symmetry Activation 2. Mayhem Hip Halo Activation 3. Bench Press Prep 2-3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate) Dumbbell Incline Bench 20 Dumbbell Incline Bench @6.5 RPE 15 Dumbbell Incline Bench @7.5 RPE 10 Dumbbell Incline Bench @8.5 RPE 15 Dumbbell Incline Bench @7.5 RPE 20 Dumbbell Incline Bench @6.5 RPE *Rest 90 seconds between sets. Pendlay Row + Single Arm Dumbbell Bent Over Row 4 Sets 15 Pendlay Row @6-7/10 RPE 14 Single Arm Dumbbell Bent Over Row (7 each side)@ 6-7/10 RPE *Rest as needed between sets. Workout 4 Sets - 1 Movement Every 90 Seconds 1. 500m Bike Erg 2. 10 Strict Pull Ups 3. 10 Sandbag Cleans To Shoulder (150/100) 4. 5 Wall Walks Cool Down 1 Minute Ring Lat Stretch 2x 10 Seated External Rotations (each side) 2x 10 Shoulder Extension Bridges |
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