WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Thu, Dec 19 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1988 days ago) |
Fraction(Time) Warm-up: 3 rounds not for time of: 1 min jogging, biking or rowing 7 good mornings Followed by… 2 rounds not for time of: 30 secs of double unders or single unders 5 low ring muscle-ups (use lots of leg) 1x The Burgener warm-up 4 reps of down & up 4 reps of dip, shrug, elbows high & outside 4 reps of muscle snatch 4 reps of snatch land 4 reps of overhead squat 4 reps of hang power snatch 4 reps of hang squat snatch 4 reps of squat snatch Teams of 2, for time: 30 Ring Muscle-ups 60 Squat Cleans (135/95) 120 Box Jumps (24/20) Substitute Chest to Bar Pull ups/pull ups/ring rows for muscle ups Cool Down & Stretching: Cool down for 5-15 mins by walking, jogging, biking or rowing, then stretch. Lacrosse Ball Trap Stretch 1-2 mins per side. Frog Stretch Hold 1-2 mins. |
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