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| WOD Blog |
| Our Trainers |
| Class Schedule |
| About Us |
| CrossFit Info |
WOD Blog
 | Tue, Apr 22 2025 |  |
| Most Recent Benchmark: Back Squat Max on Apr 17, 2017 (3203 days ago) |
4.22.2025(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 8:00 moving through: 1:00 Ski OR Row (easy-moderate) :30 Handstand Hold :30 Dead Hang from Pull Up Bar 10 Single Dumbbell Shoulder Press (light-moderate) -Then- Warm up to workout movements and shoulder to overhead weight. 4. Workout Prep 1 set (at workout pace): 2 Single Dumbbell Shoulder to Overhead (first weight) 1 Half Rope Climb 2 Single Dumbbell Shoulder to Overhead (second weight) 1 Half Rope Climb 2 Single Dumbbell Shoulder to Overhead (third weight) 1 Half Rope Climb Workout For Time: 9-6-3 Single Dumbbell Shoulder to Overhead (50/35) (reps are per side) 2-1-1 Rope Climb -rest 3 minutes- For Time: 12-9-6 Single Dumbbell Shoulder to Overhead (40/30) (reps are per side) 2-1-1 Rope Climb -rest 3 minutes- For Time: 15-12-9 Single Dumbbell Shoulder to Overhead (35/25) (reps are per side) 3-2-1 Rope Climb |
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