WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Apr 14 2021 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1968 days ago) |
Sunshine(Time) Warm Up Row 500/Run 400m 10 Shoulder Dislocates 10 Scorpions 1 Steady Round with Barbell 2nd Round add weight 10 Push Ups 10 Barbell Deadlifts 10 Upright Rows 10 Hang Cleans 10 Push Press 1:00 Rig Calf Stretch 1:00 Rig Pec Stretch (90/45 degrees) Strength Bench Press Work up to a heavy single over 90% then 3x2@90% (20:00) Conditioning 3 Rounds 21 Bench Press (115/75) 21 Sumo DLHP (115/75) 400m Slamball/medball carry (20/14) Then (optional) Backwards Facing Sled Drag/Push 4 Rounds :90 on :90 off Sled @ Bodyweight Planned: Wed,Oct5,2022 Wed,Apr14,2021
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