WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Dec 3 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1996 days ago) |
Clock(Rounds) Warm-up: 3 rounds not for time of: 1 min of jogging, biking or rowing 5 back extensions 10 push ups 10 kip swings 1 Turkish get-up, R arm - you choose load 1 Turkish get-up, L arm - you choose load 1x Burgener warm-up with empty bar The Burgener warm-up consists of the following: 3-5 reps of down & up 3-5 reps of dip, shrug, elbows high & outside 3-5 reps of muscle snatch 3-5 reps of snatch land 3-5 reps of snatch drop 3-5 reps of hang power snatch Strength: Warm up to working weight (55% 1RM) 7 rounds for time of: 7 Strict Handstand Push-ups 6 Knees-to-elbows 5 Hang Power Cleans Scaled: 5 rounds for time of: 7 Push-ups 6 Hand Release Push-ups 5 Hang Power Cleans (50% 1RM) Hand Release Push-ups or Knee Push-ups Hanging Knee Raises or AbMat Sit-ups Optional: Side Plank 2x 120 secs Rest as needed between sets. Accumulate 1-2 mins per side. Cool Down & Stretching: Cool down for 5-15 mins by casually walking, jogging, biking or rowing, then stretch. Frog Stretch Hold 1-2 mins. Chest & Pec Stretch (hands behind) Hold 1-2 mins. |
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