WOD Blog |
| Gym Store |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Oct 14 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1977 days ago) |
Miracle(Time) Warm-up: 3 rounds not for time of: 2 mins of running, biking or rowing 7 shoulder pass throughs, pvc pipe 7 overhead squats, pvc pipe 7 pull-ups or ring rows 7 push-ups (or knee push-ups) 2 Turkish get-ups, right arm - you choose load 2 Turkish get-ups, left arm - you choose load Skill: Rope pinch practice sitting on a box or freestanding. Rope Lowers – Lay on ground and pull yourself up, lower back down 10 rounds, each round for time, of: 1 Rope Climb 10 Burpees Row 15/10 Calories Rest 3 mins between each round. Scaled: 7 rounds, each round for time, of: 3 Strict Pull-ups 3 Knees-to-elbows 7 Burpees Row 10/7 Calories Rest 3 mins between each round. Strict Pull-ups or Ring Rows- as strict as possible Knees-to-elbows, Hanging Knee Raises or AbMat Sit-ups
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