WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Dec 8 2020 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1964 days ago) |
12.8.2020(Time) WARM-UP 2-3 ROUNDS FOR QUALITY (5 MINUTE CAP) 15 Air Squats 30 Mountain Climbers 15 KB Deadlifts 15 Russian KBS Deadlift Day Barbell EMOM 10 Minutes 3 Deadlift Aggresive lift, tempo negative Keep percentages close to 65% OR Dumbbells EMOM 10 Minutes 3 DB Deadlift Jumps Jump as high as you can each rep CONDITIONING 2 Rounds Rotate Through 4:00 Run @ Forever Pace 1:30 Run @ Sustain Pace :30 Run @ Reach Pace Until you reach 1.5 Miles Rest 5:00 1.5 Mile Rounds *Your goal in Round 2 is to beat your Round 1 time Machine Swap: Row/Ski: 2400m Rounds Bike: 4800m Rounds EXTRA Accumulate 60 V-Ups in 10 sets or less Try to keep sets even in reps. Scale to 10 sets total if 60 is out of reach currently. |
|
|
