WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Dec 1 2020 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1961 days ago) |
12.1.2020(Time) WARM-UP AMRAP x 5 MINUTES 5 Inchworm + Push-up 10 Scap Pull Downs w/ Band 10 DB Sumo Deadlift 10 Kipping Swings STRENGTH Deadlift Day Barbell EMOM 10 Minutes 3 Deadlift Aggressive lift, tempo negative Keep percentages close to 60% CONDITIONING 'Chalk on the Wild Side' Run 400m 15 DB Clean and Jerks 50s/35s 200m DB Front Rack Carry Rest 3:00 Run 400m 15 Double DB Snatch 50s/35s 200m DB Farmers Carry Rest 3:00 Run 400m 15 DB Front Squats 50s/35s 200m DB Overhead Carry Machine Swap for 400m Run: Row/Ski - 400m Bike - 800m EXTRA Accumulate 7 Minutes of Plank Holds 15 Minute Time Cap Add weight to low back if you start approaching a 7 minute unbroken set |
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