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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Dec 4 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1964 days ago) |
12042023(Time) Warm-up 3 rounds, not for time of: 1 min of running, biking, or rowing (increase pace each round) 10 Squats (Squat Therapy style) (see video below) 7 shoulder pass throughs, pvc pipe (feel free to use a light band if it treats your shoulders better) 7 band pull-aparts 7 ring rows 7 push-ups or knee push-ups 7 sit-ups or hollow rocks 1 Turkish get-up, R/L arm (you choose load) Skill Double Kettlebell Reverse Lunges, pick load: 3 x 1 min / 1 min 1 min of work followed by 1 min of rest for 3 intervals. Score is the total reps performed in all of the intervals. Conditioning Tabata This! Tabata Row Calorie Rest 1 min Tabata Air Squat Rest 1 min Tabata Pull-up Rest 1 min Tabata Push-up Rest 1 min Tabata Sit-up The Tabata interval is 20 secs of work followed by 10 secs of rest for 8 intervals. Tabata score is the lowest reps performed in any of the intervals. |
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