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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Thu, Nov 16 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1961 days ago) |
11162023(Time) Warm-up 3-5 minutes of easy jogging, biking or rowing -then- 3 sets, not for time, of: 5-7 Stiff-legged Deadlifts, empty/light barbell 5-7 Glute Bridges, empty/light barbell 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-up, L-arm, you choose the load 1 Turkish get-up, L-arm, you choose the load 20 seconds of Handstand Hold 5-7 Knee push-ups (or Regular push-ups Skill Single Leg Dumbbell Deadlift 12-12-12-12 Use the heaviest weight you can for each set. Rest as needed between sets. Workout 10 rounds for quality of: 5 Deadlifts, 50% 1RM 5 Strict Handstand Push-ups 5 Strict Chest-to-bar Chin-ups |
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