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| CrossFit Info |
WOD Blog
 | Tue, Jan 28 2025 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3195 days ago) |
1.28.2025(Check In) Barbell Prep 2-3 Sets 10 Hand Release Push Up 5 Single Arm Bench Press (each side, moderate) Bench Press + Dumbbell Reverse Flies 3 Sets 4 Bench Press @8.5-8.5+/10 RPE 12-15 Dumbbell Reverse Flies @6/10 RPE *Rest 2-3 min between sets. **Score is Bench Press, Reverse Flies weight in notes. Non-Barbell Option: 3 Sets 4 Dumbbell Bench Press @8.5-8.5+/10 RPE 12-15 Dumbbell Reverse Flies @6/10 RPE *Rest 2-3 min between sets. Dumbbell Incline Bench + Hang Kettlebell Upright Row 3 Sets 12-15 Dumbbell Incline Bench Press @6-6.5/10 RPE 10 Hang Kettlebell Upright Rows @8.5/10 RPE *Rest 2-3 min between sets. Dumbbell Front Raises + Pause Ring Row 3 Sets 12-15 Dumbbell Front Raises (focus on constant tension) @5/10 RPE 10 Pause Ring Rows (pause for one second at the top of each rep) *Rest 2-3 min between sets. Workout 3 sets: AMRAP 1 Minute Cal Bike Erg -straight into- AMRAP 1 Minute Toes to Bar -Rest 3 minutes- AMRAP 1 Minute Cal Bike Erg -straight into- AMRAP 1 Minute Deficit Push Ups (2'/1') -Rest 3 minutes between sets- *Toes to Bar and Push Ups have to be in unbroken sets of 7+
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