| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
CrossFit Info |
| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Wed, Jan 8 2025 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3189 days ago) |
1.8.2025(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 Sets 10 Tempo Toe Elevated Barbell or Dumbbell Romanian Deadlift (5 sec up, 5 sec down) @5-6/10 RPE 7 Single Leg Kettlebell Deadlift @5-6/10 RPE (each leg) 20 Sec Kettlebell Arms Out Squat Hold (in the bottom of a squat, hold a KB straight out in front of you. Be in an active squat, not a bottomed out inactive squat) *Rest 60-90 seconds in between each set. Workout @0:00 3 Sets AMRAP 3 Minutes 20/16 Calorie Echo Bike AMRAP Devils Press (2x50/35) -rest 1 minute b/t sets- @15:00 3 Sets AMRAP 2 Minutes 15/12 Calorie Echo Bike AMRAP Dumbbell Hang to Overhead (2x50/35) -rest 1 minute b/t sets- Core Work 4 sets: 15 Overhead Plate Situps :60 sec Chinese Plank 15 KB Side Bends (each side) :30 sec Side Plank (each side) 15 Pulse Ups *Rest 2:00 b/t sets |
|
|
