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| WOD Blog |
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| About Us |
| CrossFit Info |
WOD Blog
 | Tue, Mar 11 2025 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3192 days ago) |
3.11.2025(Check In) 1. Crossover Symmetry Activation 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 3 Sets 1:00 Row OR Ski (easy-moderate) 25 Single Under 10 Hand Release Push Up 4. Workout Prep 1 set (at workout pace): 10 Double Unders 2 Dumbbell Bench Press (at workout weight) 1 Half Rope Climbs Workout 6 sets: 50 Double Unders 12 Dumbbell Bench Press (2x50/35) 3 Rope Climbs -rest 1:1 between sets- 3 Sets 10 Dumbbell Hammer Curls 10 Banded Weighted Hip Thrust (On the last rep, hold for 10 seconds at the top of the thrust. Put glute band right below the knees) 10 Dumbbell Floor Press Bench Press 4 Sets 4 Bench Press 5 Barbell Chinese Rows @7-8/10 RPE 1 Set 3 Bench Press 5 Barbell Chinese Rows @7-8/10 RPE *Move up in Bench Press weight for each set. Start around 7/10 RPE and move up to 9/10 RPE. **Rest as needed between sets. |
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