WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Nov 26 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (2000 days ago) |
Get after it!(Time) Warm-up: 3 rounds not for time of: 1 min of jogging, biking or rowing 20 jumping jacks 7 sit-ups 7 pass throughs, pvc pipe 4 low ring muscle-ups (use LOTS of leg) Workout: Complete as many rounds as possible in 14 mins of: 1 Rope Climb, 15 ft 3 Ring Muscle-ups 5 Burpee Box Jump Overs, 24/20 in 7 Toes-to-bars Scaled: Complete as many rounds as possible in 14 mins of: 3 Ring Rows 3 Bench Dips 5 Burpees 7 Hanging Knee Raises Bench Dips or Box Dips Hanging Knee Raises or AbMat Sit-ups Optional: Tempo Push-ups 12x1 Tempo- 77X2 Eccentric (descent): 7 secs Pause (bottom): 7 secs Concentric (ascend): explode up Pause (top): 2 secs |
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