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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Mon, Mar 10 2025 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3192 days ago) |
3.10.2025(Check In) 1. Banded 7s 2. Hip Halo Activation - 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 Sets 250m Ski (OR Row) 5 Burpee 5 Box Jump Over 5 Box Get Over *Increase boxes in height each set. -then- Build to dumbbell workout weights 4. Workout Prep 1 set (at workout pace): 2 Dumbbell Snatch (at first workout weight) 2 Bar Facing Burpees 2 Dumbbell Snatch (at second workout weight) 2 Burpee Box Jump Overs (at first workout height) 2 Dumbbell Snatch (at third workout weight) 1 Burpee Box Get Overs (at second workout height) Workout 2 Rounds 14 Dumbbell Snatch (35/20) 12 Dumbbell Facing Burpees -rest 3 minutes-- 2 Rounds 12 Dumbbell Snatch (50/35) 10 Burpee Box Jump Overs (24/20) -rest 3 minutes-- 2 Rounds 10 Dumbbell Snatch (60/40) 8 Burpee Box Get Overs (48/40) |
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