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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Dec 7 2022 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1967 days ago) |
12.7.22(Time) Warm Up 2:00 double unders or single unders practice 2 rounds 10 burpees 5 single arm DB deadlifts each side 10 air squats Skill EVERY 2 MINUTES FOR 12 MINUTES 6 bench press 12 DB lunges Rest remaining time of each set 50-60% of 1rm bench press 2 SETS 8 cuban rotations Rest 30 seconds https://youtu.be/lF1yFMFS2kk 16 tate press Rest 30 seconds https://youtu.be/cZJ-4Ll3uAo 8 DB upright rows Rest 30 seconds Conditioning 30-20-10 Down up devils press https://youtu.be/hc6dfJHRcD0 After each round, complete 10 V ups A. 25/15 B. 35/25 C. 50/35 |
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