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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Oct 30 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1968 days ago) |
| 10.30.23 | Other Results |
10.30.23(Time) Warm-up 3-5 mins of jogging, biking, or rowing -- then -- 3 rounds, not for time of: 20 secs of lateral banded steps 5 hip & back extensions 1 Turkish get-up, L arm, 1 Turkish get-up, R arm 5-7 deadlifts, empty/light barbell 5-7 hang power cleans, empty/light barbell 5-7 front squats, empty/light barbell 5-7 shoulder press, empty/light barbell 5-7 hang squat clean & jerk from mid-shin Strength Warm Up to working weight Conditioning Complete as many rounds as possible in 15 mins of: Shuttle Run, 200 m 10 Box Jumps, 24/20 in 2 Back Squats, 225/155 lbs Shuttle Run, 200 m 10 Box Jumps, 24/20 in 4 Back Squats, 225/155 lbs Shuttle Run, 200 m 10 Box Jumps, 24/20 in 6 Back Squats, 225/155 lbs ... Continue adding 2 Back Squat reps each round until time expires. |
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