WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Jul 19 2021 |  |
 | Sat, Oct 23, 2021 at 9:00am Group Workout! |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (2020 days ago) |
Games Open 11.1(Rounds) Warm Up 2 rounds, not for time of: 50 double unders, single unders, or jumping jacks 30 secs of banded steps forwards + backwards 1x Burgener warm-up with empty bar, 45/35 lbs Skill/Strength Complex: Power Snatches, Overhead Squats, Hang Squat Snatches, and Squat Snatches : 1-1-1-1 1x [ 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Squat Snatch ] 1x [ 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Squat Snatch ] 1x [ 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Squat Snatch ] 1x [ 1 Power Snatch + 1 Overhead Squat + 1 Hang Squat Snatch + 1 Squat Snatch ] Use the heaviest weight you can for each set. Rest 2 mins between sets. Perform the complex 2-4 times. Does NOT need to be unbroken. Workout Complete as many rounds as possible in 10 mins of: 30 Double Unders 15 Power Snatches, 75/55 lbs |
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