WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Jul 9 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (2008 days ago) |
110914(Time) TUESDAY JULY 9 WARMUP: Row 250 easy pace 50 Jump rope Row 250 fast pace 50 Jump rope D - lunge to squat 10 push ups B - bear crawl 10 - squats D - side lunge with holding plate 10 push ups B - samson stretch 10 - squats TABATA ABS: Straight legged weighted sit ups Scissor kicks Skill: Rope Climbs -Leg Locks from box -pull from ground -jumping up to leg lock -attempts on how far you can get up the rope 5 min EMOM: 5 hang and hooks WORKOUT: 110914 For time: 15 foot Rope climb, 5 ascents 145 pound Clean and jerk, 5 reps 15 foot Rope climb, 4 ascents 165 pound Clean and jerk, 4 reps 15 foot Rope climb, 3 ascents 185 pound Clean and jerk, 3 reps 15 foot Rope climb, 2 ascents 205 pound Clean and jerk, 2 reps 15 foot Rope climb, 1 ascent 225 pound Clean and jerk, 1 rep |
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