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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Jan 5 2024 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1973 days ago) |
01052024(Time) Warm-up 3-4 Rounds, not for time, of: 1 minute of easy jogging, biking or rowing 5-7 Hip & Back Extensions 10 Squats (Squat Therapy style) (see video below) 3 inchworm push-ups or walking push-ups (see video below) 3 dips off a bench/box with feet on floor 15 secs of ring dip top position hold (feel free to use the bars or two boxes) Skill Bergener warmup - 3 rounds, increase weight each round The “Burgener” Warm up consists of the following: *Starting with your feet hip width apart 3-5 reps of dip, drive 3-5 reps of dip, drive, shrug 3-5 reps of dip, drive, shrug & then elbows pull high 3-5 reps of dip, drive, shrug & pull the bar overhead *With bar overhead move feet to shoulder width 3-5 reps of overhead squat *Move feet to hip width stance; bar at the high hang 3-5 reps of dip, drive & pull into the bottom of an overhead squat, then stand 3-5 reps of full snatch Conditioning 21-15-9 reps, for time of: Hang Squat Clean, 135/95 lbs Ring Dip |
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