WOD Blog |
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| WOD Blog |
| Class Schedule |
| Benchmarks |
| Calendar |
WOD Blog
 | Thu, Jul 1 2021 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1318 days ago) |
07-01-2021(Time) Warm-up 3 rounds, not for time of: 1 min of jogging, biking, or rowing (increase pace each round) 20 jumping jacks 10 pvc pass throughs 5-10 push-ups 10-20 sec handstand hold against wall, or with feet on a box 6 shoulder taps (3 per side) against wall, or with feet on a box 5-10 strict press or push press, empty bar Skill/Strength Dumbbell Lateral Raise 12-12-12, using heaviest weight per set Dumbbell Front Raise 12-12-12, using heaviest weight per set Dumbbell Bent Over Raise 12-12-12, using heaviest weight per set 3x8-12 reps for each exercise Workout Part 1 3 rounds for time of: 20/15 Bike Calories 10 Strict Handstand Push-ups Rest 3 mins before part 2... Part 2 3 rounds for time of: 20/15 Bike Calories 7 Kipping Handstand Push-ups
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