WOD Blog

Wed, Apr 10 2019

Sat, Oct 23, 2021 at 9:00am Group Workout!

Most Recent Benchmark:
CROSSFIT TOTAL on Sep 9, 2020 (1953 days ago)

April 10, 2019

(Time)
WARMUP:
Row 500 meters
Foam Roll
Down-world’s greatest stretch
10 air squats
Back-lunge
10 one-legged push ups (5 each leg)
10 Arm circles (each way)
10 Opposite arm windmills (like we did with Adam ages ago)(5 each way)
10 PVC pass throughs
BARBELL WARM UP FOR CLEANS
3 Rounds 3 of each movement (clean width hook grip)
1. Down and Up
2. Elbows High and Outside
3. Muscle Clean
4. Clean Land (2', 4', 6')
5. Clean Drop
6. Hang Power Clean (from the knee)

TABATA ABS:
Toes to rig
Mtn climbers

Strength:
Front Squat
3 x 5
3 x 3
3 x 1

WORKOUT:
“Grace”
30 reps for time
Clean and Jerks (135/95) (115/75) (75/55)
**Finish times to think about. Beginner 6:00-6:40, Intermediate 4:05-5:14, Advanced 3:00-3:24, etc.

Remainder - Banded shoulder stretch