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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Jan 15 2024 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1977 days ago) |
1.15.24(Time) Warm-up 3 Rounds, not for time, of: 1 minute of easy jogging, biking or rowing 20-30 seconds of banded steps forward and backward 30 seconds of single-unders or jumping jacks 10 Air Squats (Squat Therapy style) (see video below) 6 Box step-ups L-leg, you choose the height 6 Box step-ups R-leg, you choose the height 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 10-20 seconds of hanging L-sit hold OR hanging tuck hold Conditioning 5 rounds for quality of: Air Bike, 600 m 12 L/12 R Single Arm Kettlebell Front Rack Box Step-ups, 53/35 lbs 60 Heavy Rope Single Unders 12 Strict Knee To Elbows |
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