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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Dec 8 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1964 days ago) |
12.08.2023(Time) Warm-up 3 rounds, not for time, of: 1 minute of jogging, biking or rowing (increase the effort each round) 30 seconds of jumping jacks 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 5 Shoulder Presses, empty bar (45/35 lbs) 5 Push Presses, empty bar (45/35 lbs) Skill Shoulder Press 12-12-12 For time: 21 Push Press, 95/65 lbs 21 Chest-to-bar Pull-ups 21/15 Air Bike Calories 15 Push Press, 95/65 lbs 15 Chest-to-bar Pull-ups 15/10 Air Bike Calories 9 Push Press, 95/65 lbs 9 Chest-to-bar Pull-ups 9/5 Air Bike Calories |
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