WOD Blog |
| Gym Store |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Jul 16 2021 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (2018 days ago) |
7-16-2021(Time) Warm-up 2 rounds, not for time of: 2 mins of rowing, biking, or jogging 30 secs of banded marching 10 hip & back extensions 5 shoulder pass throughs, pvc pipe 5 band pull-aparts 5 scap pull-ups 5 kip swings 5 ring rows, pull-ups, or low-ring muscle-ups 1x Burgener warm-up with empty bar, 45/35 lbs Skill/Strength Barbell Bent Over Row 12-12-12-12 Use the heaviest weight you can for each set. Rest as needed between sets. Workout For time: 48 Wall Balls, 20/14 lbs 24 Pull-ups 12 Overhead Squats, 65% 1RM -- Rest 5 mins -- For time: 40 Wall Balls, 20/14 lbs 20 Pull-ups 10 Overhead Squats, 65% 1RM -- Rest 5 mins -- For time: 36 Wall Balls, 20/14 lbs 18 Pull-ups 9 Overhead Squats, 65% 1RM |
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