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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Mon, Jan 6 2025 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3191 days ago) |
1.6.2025(Check In) 1. Crossover Symmetry Activation 2. Mayhem 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 and Increasing Heart Rate 2-3 Sets :15 Row (easy) :15 Row (moderate) :15 Row (hard) 5 Wall Ball (light) 5 Kip to Swing 4. Workout Prep 1 set (at workout pace): 3 Cal Row 3 Wall Ball (at workout weight and height) 3 Toes to Bar Workout 5 sets (1 Set every 6 minutes) 32/24 Calorie Row 24 Wall Balls (20/14) 16 Toes to Bar Barbell Prep Movement Prep 3 Sets 10 Cossack Squats 10 Alt Leg V Ups 10 Bird Dogs Barbell Prep (add weight as reps go down) 10 Empty Bar Back Squats 8 Back Squats 6 Back Squats 4 Back Squats Strength Back Squat 5 Sets 1 Back Squat (As heavy as possible) Cool Down 3-5 minutes of easy cardio (this can be walk, a slow row, machine ride, etc.) 2x 10 Reverse Leg Raises (each side) 2x 10 Bootstrappers 10x 5 Second Cobra |
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