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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Jan 3 2022 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1998 days ago) |
0103(Time) Warm Up 5:00 Cardio/Foam Roll For Quality 10 Cherry Pickers D- Toy Soldier B- High Knee Hug D- Bird Dip 10 Kipping Swings (box/band) B- Butt Kickers D- Worlds Greatest Stretch 10 Magic Mikes 10 Banded Pull Aparts 10 Lat Pull Downs :30 Pigeon Pose (R/L each) Conditioning 5 Min :30 on flutter kicks :30 on weighted sit ups Review Movement Standards 21 Minute AMRAP of: Run 400/200/100 meters Max-rep strict pull-ups 0:00-7:00 run 400s 7:00-14:00 run 200s 14:00-21:00 run 100s Scale: If at any point you cannot complete 3 unbroken, switch to an easier movement Ring Row Lat Pull Down Lat Pull Apart Pull Up Negatives Mobility If there is remaining time Banded Lat stretch :30 each side Rag Doll :60 Seated forward fold :60 Butterfly :60 Planned: Mon,Oct6,2025 Mon,Jan3,2022 |
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