WOD Blog |
| Gym Store |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Apr 22 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1952 days ago) |
Kate’s Birthday Kick Your Ass Chipper(Time) Warmup: Foam Roll 200 Meter Jog/Row Down - Inchworm Back - lunge with twist Down - Samson Stretch Back - Spiderman 5 Minutes Abs: Ab Mat sit ups Toe touches Skill/Strength: Set up for Workout 30 Minutes Workout: Kate’s Birthday Kick your Ass Cause it will be a Blast Chipper 37 Burpee Box Jump Overs (burpee box step-ups) (elevated burpee, small step up like 45lb plate) 37 Pull Ups (banded, ring dips) 37 Push Ups (on knees, elevated) 37 GHD Sit-ups (ab-mat sit ups) 37 Push press (95/55) 4 Rope Climbs (pull ups, ring rows) 22 Deadlifts (95/55) 82 air squats
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