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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Thu, Dec 21 2023 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1968 days ago) |
12212023(Time) Warm-up Not for time: 1 minute of easy jogging, biking or rowing 30 seconds of single-unders or double-unders 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 V-ups or Hanging knee raises 1 x Burgener Warm Up with empty bar (45/35) (see video below) 1 minute of easy jogging, biking or rowing 30 seconds of single-unders or double-unders 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 V-ups or Hanging knee raises 1 x Burgener Warm Up with empty bar (45/35) (see video below) 1 minute of easy jogging, biking or rowing Skill Conditioning For time: Run, 1 mi 50 Strict Toes-to-bars 100 Double Unders 50 V-ups 100 Double Unders 50 Hollow Rocks Run, 1 mi Replace each 1 mile of running with 4800m on the Assault Echo bike or 2000m on the Concept 2 rower |
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