WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Thu, Nov 28 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1998 days ago) |
Happy Thanksgiving!(Time) Warm-Up 500 meter row followed by... 2 rounds not for time: 10 squats 10 leg swings (each leg) 5 cherry pickers 6 world's greatest stretch (rotate each lunge) 5 wall balls 5 back extensions 5 kips swings 5 push press 5 ring rows 6 box step up 5 rebounding box jumps 5 kettlebell swings Skill: 5 minutes of double under practice Workout: For time: 50 Box Jumps, 24/20 in 50 Jumping Pull-ups 50 Kettlebell Swings, 35/26 lbs 50 Walking Lunges 50 Knees-to-elbows 50 Push Press, 45/35 lbs 50 Back Extensions 50 Wall Balls, 20/14 lbs 50 Burpees 50 Double Unders *Measure jumping pull ups from wrist height on pull up rig. Get there with a box. Add bumper plates if necessary. Cool Down & Stretching: Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch. Chest & Pec Stretch (hands behind) Hold 1-2 mins. Straddle Stretch Hold 1-2 mins. |
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