WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Thu, Dec 26 2019 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1985 days ago) |
Welcome Back(Time) Warm-up: 3 mins of jogging, biking or rowing followed by… 3 rounds not for time of: 5 hip extensions 2 Turkish get-ups, R-arm - you choose load 2 Turkish get-ups, L-arm - you choose load 7 power clean & push press, empty barbell 5 pull-ups or ring rows 5 knees-to-elbows, v-ups or sit-ups For time: Run, 400 m 15 Clean & Jerks, 135/95 lbs 3 Rope Climbs, 15 ft Run, 400 m 12 Clean & Jerks, 135/95 lbs 2 Rope Climbs, 15 ft Run, 400 m 9 Clean & Jerks, 135/95 lbs 1 Rope Climb, 15 ft Cool Down & Stretching: Cool down for 5-15 mins by walking, jogging, biking or rowing, then stretch. Chest & Pec Stretch (hands behind) Hold 1-2 mins. Straddle Hold 1-2 mins per side. |
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