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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Nov 7 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1966 days ago) |
110723(Time) Warm-up 3 Rounds, not for time, of: 1 minute of easy jogging, biking or rowing 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 1 Turkish Get-ups, right arm - you choose load 1 Turkish Get-ups, left arm - you choose load Skill For quality: Burgener Warm-up Practice, 45/35 lbs, 10 mins The “Burgener” Warm up consists of the following: *Starting with your feet hip width apart 3-5 reps of dip, drive 3-5 reps of dip, drive, shrug 3-5 reps of dip, drive, shrug & then elbows pull high 3-5 reps of dip, drive, shrug & pull the bar overhead *With bar overhead move feet to shoulder width 3-5 reps of overhead squat *Move feet to hip width stance; bar at the high hang 3-5 reps of dip, drive & pull into the bottom of an overhead squat, then stand 3-5 reps of full snatch Conditioning 4 rounds for quality of: Air Bike, 1200 m 12 Strict Pull-ups 10 L/10 R Single Arm Kettlebell Press, pick load Replace each 1200m of biking with 400m of running, 500m on the Concept 2 rower, |
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