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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Nov 3 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1966 days ago) |
| 11.3.23 | Other Results |
11.3.23(Time) Warm-up Not for time: 1 min of easy jogging, biking, or rowing 1x Burgener warm-up with empty bar, 45/35 lbs 5 broad jumps 1 min of easy jogging, biking, or rowing 1x Burgener warm-up with empty bar, 45/35 lbs 5 broad jumps 1 min of easy jogging, biking, or rowing 1x Burgener warm-up with empty bar, 45/35 lbs 5 broad jumps 1 min of easy jogging, biking, or rowing Skill Dumbbell Lateral Raise 12-12-12, using heaviest weight per set Dumbbell Front Raise 12-12-12, using heaviest weight per set Dumbbell Bent Over Raise 12-12-12, using heaviest weight per set Conditioning 3 rounds for time of: Shuttle Run, 200 m (4x 50 m) 20 Push Press, 95/65 lb Sub 600m assault bike 250m row |
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