WOD Blog |
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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Thu, Oct 12 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1973 days ago) |
10.12.23(Time) Warm-up 3-5 mins of easy jogging, biking, or rowing -- then -- 20 reverse lunges 5 shoulder pass throughs 8-10 empty barbell shoulder press 5 band pull-aparts 5 scap pull-ups 5 kip swings 5 pull-ups, ring rows, or low-ring muscle-ups Skill Dumbbell Lateral Raise 12-12-12, Dumbbell Front Raise 12-12-12 Dumbbell Bent Over Raise 12-12-12, using heaviest weight per set Conditioning 5 rounds for time of: 18 pull ups 8 L/8 R Bulgarian Split Squats, pick load 10 Shoulder Press, pick load (50%) 20m |
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