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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Sep 26 2025 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (2003 days ago) |
09262025(Time) Warm up 0:00-12:00 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 2 Sets: 5 Lateral Box Step Ups (each side) 5 Russian baby makers 5 Tempo “Perfect” Empty Barbell Back Squat (3:1:2:1) Skill 14:00-22:00 *Do a set every 2 minutes 1x 3 Position Back Squat @65-70% 1RM Back Squat 1x 3 Position Back Squat @70-75% 1RM Back Squat 1x 3 Position Back Squat @75-80% 1RM Back Squat 1x 3 Position Back Squat @75-80% 1RM Back Squat *3 Positions: parallel, just below parallel, and in the hole Workout 36:00-56:00 AMRAP 20 MInutes 750m Bike Erg 10 Box Jump Overs (24/20) 10 Deadlifts (155/105) |
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