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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Sep 8 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1994 days ago) |
9.8.23(Time) Warm-up 2-3 rounds (not for time) of: 1 min of easy jogging, biking, or rowing 5 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better) 5 band pull-aparts 5 scap pull-ups 5 kip swings 5 pull-ups or ring rows 5 walking push-ups or inchworm push-ups (see video below) 1 Turkish get-up, L arm- you choose the load 1 Turkish get-up, R arm- you choose the load 5 deadlifts, empty barbell 5 hang power cleans, starting just above the knee, empty barbell 5 push press, empty barbell 5 power clean and push press (or jerks), empty barbell Skill Clean Warmup to working weight Conditioning Part 1 12-10-8 reps, for time of: Power Clean, 135/95 lbs Pull-up Lateral Bar Burpee (9:00) Rest 3 minutes Part 2 12-10-8 reps, for time of: Push Press, 135/95 lbs Pull-up Lateral Bar Burpee (9:00) |
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