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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Oct 16 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1971 days ago) |
101623(Time) Warm-up Not for time: 1 min of easy jogging, biking, or rowing 20 secs of lateral banded steps 1 min of easy jogging, biking, or rowing 20 secs of lateral banded steps 1 min of easy jogging, biking, or rowing -- then -- 3 rounds (not for time) of: 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, ring rows, or low-ring muscle-ups 3-5 empty barbell front squats 3-5 empty barbell push press 3-5 empty barbell thrusters 100 m run 60 secs rest Workout 4 rounds, each round for time, of: 12 Weighted Strict Pull-ups, pick load 15 Thrusters, 95/65 lbs Run, 400 m Rest 4 mins between each round. |
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