3711 S. Isabella Rd. Suite A info@crossfitworthy.com 989-400-4886

Tag: bench

New in July! Let’s get Strong together!

June’s swimming program is winding down (WOW that went by fast!), but we are very excited to announce TWO new specialty programs coming to you in July!! These classes will start the first week in July and be… Read More

07.24.2013 [wednesday]

Max-Effort Lift: 20:00 Bench warm up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+@95% back off: 10@50-60% Assistant Movement: Banded Tricep Push Downs 1x close to failure 1x failure Pulling Superset: 3 Rounds: 8-10 Supine Body Rows 12-15 Banded… Read More

07.17.2013 [wednesday]

Check out the new state-of-the-art Bench we got! EAT like the cavemen, BENCH like the cavemen, BE RIPPED like the cavemen! Max-Effort Lift: 20:00 Bench warm-up: 10@bar, 8-10@40%, 5-10@60% work: 3@70%, 3@80%, 3+@90% back off: 10@50-60% Assistant Movement:… Read More

06.19.2013 [wednesday]

Max-Effort Lift: 20:00 Push Press warm up: 10@bar, 8-10@45%, 5-10@65% work: 5@75%, 3@85%, 1+95% back off: 10@50-60% Assistant Movement: Bench 1×15-20 1xfailure Pulling Superset: 4 Rounds: 8-10 Bent Over Rows (Underhand) *No torso movement 6-12 Prehab Snatch 15-20… Read More

05.08.2013 [wednesday]

Max-Effort Lift: 20:00 Bench warm up- 10@bar, 8-10@35%, 5-10@55% work- 5@65%, 5@75%, 5+@85% back off set- 10@50-60% *base %’s off latest/heaviest achieved Assistant Movement: 3 Rounds: 15+ UB Push Ups 15+ UB Pull ups *only rest at the… Read More


It’s bench day! Just for Joe Mendo 😉  Make up a missed WOD (Monday or Tuesday) OR STRENGTH- Bench 3×5 WOD-        Row 500m Rest 2:50 Row 400m Rest 2:00 Row 300m Rest 1:30 Row 100m… Read More


A few days late…it happens! SWOD: Level 1:   Power Clean 5×2 (+5lbs) Dead lift 3×5 (+10lbs) Last round of DL, go for max reps if form allows Level 2:    Back Squat 1×5@70%, 1×3@80%, 5×2@90% Bench- spend 15 minutes… Read More