WOD Blog |
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| WOD Blog |
| Class Schedule |
| Benchmarks |
| Calendar |
WOD Blog
 | Tue, Jun 1 2021 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1318 days ago) |
June 1(Time) Warm-up 3 mins of jogging, biking, or rowing followed by… 3 rounds, not for time of: 30 secs of jumping jacks 10 sit-ups or hollow rocks 8 air squats (squat therapy style, see video below) 8 stiff-legged deadlifts, empty/light barbell 30 secs of banded marching 6 hip & back extensions 4 broad jumps 30-45 secs of foam rolling your back Strength For quality: Banded March, 5 mins Pause Clean Deadlift 5-5-5-5 Use the heaviest weight you can for each set. Rest as needed between sets. 3-4x2-5 reps Pause 2-3 secs at the top. Use 80-110% 1RM clean. Conditioning 3 rounds for time of: 25 Deadlifts, 35% 1RM 75 Double Unders 25 GHD Sit-ups (15:00) Cool Down & Stretching Cool down for 5-15 mins by casually walking, jogging, biking, or rowing, then stretch. Glute Stretch Hold 1-2 mins per side Hamstring Stretch Hold 1-2 mins per side Cobra Stretch (abs) 1-2 mins
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