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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Sep 19 2022 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1964 days ago) |
21.3 21.4(Time) Warm Up 2:00 Bike 2:00 Row 3:00 Ankle and Front Rack Mobility 3 Steady Rounds 5 Kip Swings :30 Bottom of Squat Hold 10 Air Squats 5 Toes to Bar 5 Chest to Bar 10 Magic Mikes Barbell Warm Up 2 Rounds: 5 Barbell Deadlift 5 Barbell Hang Clean 5 Barbell Elbow Rotations/side 5 Barbell Front Squat 5 Barbell Strict Press 5 Barbell Back Squat 5 Barbell Good Morning Add weight/Practice Complex For total time: 15 front squats 30 toes-to-bars 15 thrusters Rest 1 min. 15 front squats 30 chest-to-bar pull-ups 15 thrusters Rest 1 min. 15 front squats 30 bar muscle-ups 15 thrusters 21.4 begins immediately upon completing or reaching the time cap for 21.3. ♀ 65 lb. ♂ 95 lb. Time cap: 15 min. Complete the following complex for max load without dropping the bar: 1 deadlift 1 clean 1 hang clean 1 jerk Time begins immediately following the completion of 21.3. Time cap: 7 min. Planned: Mon,Sep19,2022 Mon,Mar29,2021 |
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