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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Nov 10 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1964 days ago) |
111023(Time) Warm-up EMOM 9 mins: min 1: 40 secs row, bike, or run at 50% effort min 2: 5 bent over rows (with empty barbell) + 5 burpees min 3: rest min 4: 40 secs row, bike, or run at 60% effort min 5: 6 bent over rows (with empty barbell) + 6 burpees min 6: rest min 7: 40 secs row, bike, or run at 70% effort min 8: 7 bent over rows (with empty barbell) + 7 burpees min 9: rest Skill 200m Farmer Carry 1-1-1 Use the heaviest weight you can for each set. Rest as needed between sets. Conditioning Each for time: Row: 10x 125 m Rest as needed between efforts |
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