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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Aug 6 2025 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1969 days ago) |
080625(Time) Warm up 1. Mayhem 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 2. Barbell Prep 3 Sets 10 Roll and Reach 10 Deadbug 10 Dynamic Squat Stretch 5 Worlds Greatest Stretch (L/R) 5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1) Skill *Do a set every 4 minutes. 3 Sets 5 Single Arm Tempo Kettlebell Front Rack Rear Foot Elevated Split Squat (each leg) @9/10 RPE *Tempo is 31X1 (3 seconds down, 1 second pause, explode up, 1 second pause before next rep) 5-7 Tempo Weighted Chin Up @8.5-9/10 RPE *Tempo is 3111 (3 seconds down, 1 second pause, 1 second up, 1 second pause before next rep) Workout 3 Rounds 8 Hanging Knee Raises (OR 4 Toes to Bar) 6 Deadlifts (135/95) 30ft Bear Crawl (OR 10ft Handstand Walk) -straight into- 2 Rounds 12 Hanging Knee Raises (OR 6 Toes to Bar) 9 Deadlifts (135/95) 30ft Bear Crawl (OR 10ft Handstand Walk) -straight into- 12 Burpee Pull Up (OR 6 Ring Muscle Ups) |
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