WOD Blog |
| Gym Store |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Dec 20 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1988 days ago) |
Biggie(Time) Warm-up: 4 rounds not for time of: 1 min of jogging, biking or rowing 1 Turkish get-up, R-arm 1 Turkish get-up, L-arm 10 m R-arm overhead carry, dumbbell or kettlebell (light) 10 m L-arm overhead carry, dumbbell or kettlebell (light) Workout: For time: Bike, 1:30 50 m Dumbbell Farmers Carry (50/35) 10 m Hand stand walk or 1 Around-the-Box Rotation Rest 5 mins before part 2... For time: For time: Bike, 6 mins 200 m Dumbbell Farmers Carry (50/35) 40 m Hand stand walk or 3 Around-the-Box Rotations Optional: Side Plank 2x 120 secs Rest as needed between sets. Accumulate 1-2 mins per side. Tempo Push-ups 12x1 Rest as needed between sets. Tempo- 10.3.X.3 Eccentric (descent): 10 secs Pause (bottom): 3 secs Concentric (ascend): explode up Pause (top): 3 secs Cool Down & Stretching: Cool down for 5-15 mins by walking, jogging, biking or rowing, then stretch. Saddle Hold 1-2 mins. Pec Stretch (laying on side) 1-2 mins per side.
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