WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Dec 17 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1989 days ago) |
Boat(Time) Warm-up: 4 mins of jogging, biking or rowing followed by… 3 rounds not for time of: 200 m run Down - high knees Back - butt kicks 10 steps, walking lunges 10 jumping air squats 10 hollow rocks or sit-ups 1 min of rest Workout: For time: 50 Double Unders 35 GHD Sit-ups 30 Burpees 25 Box Jumps (24/20) 20 Dumbbell Push Press (50/35) 10 m Dumbbell Lunge (50/35) 50 Double Unders Dumbbell Lunge (50/35) 50 Double Unders 10 m Dumbbell Lunge (50/35) 20 Dumbbell Push Press (50/35) 25 Box Jumps (24/20) 30 Burpees 35 GHD Sit-ups 50 Double Unders Optional: Pull-up Bar Hang 1x 180 secs Accumulate 2-3 mins. Cool Down & Stretching: Cool down for 5-15 mins by walking, jogging, biking or rowing, then stretch. Straddle Stretch Hold 1-2 mins. Calves & Foam Rolling |
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