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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Nov 1 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1967 days ago) |
11.1.23(Time) Warm-up 3-5 mins of easy jogging, biking, or rowing -- then -- 3 sets, not for time, of: 5-7 deadlifts, empty/light barbell 5-7 hollow rocks, v-ups or AbMat sit-ups 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 5-10 push-ups, knee push-ups or elevated push-ups 10-20 secs handstand hold against wall, or with feet on a box in plank/pike position 6 shoulder taps (3 per side) against wall, or with feet on a box in plank/pike position Conditioning For time: L-Sit, 2 mins -- then -- 5 rounds of: Handstand Walk, 6 m 7 Deadlifts, 60% 1RM 8 Chest-to-bar Pull-ups |
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