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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Thu, Nov 9 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1964 days ago) |
110923(Time) rounds, not for time of: 2 mins of rowing, biking, or jogging 20 seconds of lateral banded steps 10 hip & back extensions 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 ring rows, pull-ups, or low-ring muscle-ups 1x Burgener warm-up with empty bar, 45/35 lbs Skill 3 rounds for max reps of: max rep Double Kettlebell Snatches, pick load, 30 secs max rep Double Kettlebell Thrusters, pick load, 30 secs Rest 2 mins Conditioning 10-8-6-4-2 reps, for time of: Squat Snatch, pick load Bar Muscle-up |
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