WOD Blog |
| Gym Store |
| Class Schedule |
| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Jul 12 2021 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (2015 days ago) |
Death By(Time) Warm-up 3-4 mins of easy jogging, biking, or rowing, followed by… 4 rounds, not for time of: 10 m high knees 10 m butt kicks 6 steps, walking lunges 6 lateral lunges (3 per side) 100 m run or 30 secs on the bike (increase pace each time) 30 secs of rest Skill/Strength Complex: Power Cleans and Thrusters : 1-1-1 1x [ 7 Power Cleans + 7 Thrusters ] 1x [ 7 Power Cleans + 7 Thrusters ] 1x [ 7 Power Cleans + 7 Thrusters ] Use the heaviest weight you can for each set. Rest 2 mins between sets. Perform the complex 2-3 times. Does NOT need to be unbroken. Workout Death By Bike or Row Calorie With a continuously running clock perform: 1 Bike Calorie in the first 1 min 2 Bike Calories in the second 1 min 3 Bike Calories in the third 1 min |
|
|
