WOD Blog |
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| WOD Blog |
| Class Schedule |
| Benchmarks |
| Calendar |
WOD Blog
 | Mon, Nov 30 2020 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1318 days ago) |
11.30(Time) WARM-UP 5 SETS (:20 ON / :10 OFF) MOVT 1 - Jumping Jacks MOVT 2 - Slam Balls Push Day Barbell Every 4:00 for 16:00 15 Bench Press Dumbbell CONDITIONING 'Survivor: Burpee Island' Round 1: Max Burpees in 1 Minute Rest 5 Minutes Round 2: Your burpee score from round 1 becomes your time in seconds for another round of max burpees Rest 5 Minutes Round 3: Your burpee score from round 2 becomes your time in seconds for another round of max burpee Rest 5 Minutes Continue using your previous round score to find how much time you have to get max burpee, and then resting 5 Minutes, until you cannot get 5 burpees in a window Score is total burpees from all rounds EXTRA Seated DB Strict Press 4x15 Light and Fast
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