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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Wed, Jan 17 2024 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1978 days ago) |
1.17.24(Time) Warm-up Not For Time: 1-2 minutes of easy jogging, biking or rowing 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 1-2 minutes of easy jogging, biking or rowing 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 -Then- EMOM 6’ ODD: 10x10 mts shuttle run (feel free to increase the distance to 10x12) EVEN: 3-4 reps of the movement you will do in the workout (strict chest-to-bar pull-ups or any-style pull-ups or ring rows) Conditioning Go every 30 secs: Run: 20x 55 yd Each for time. REST 5 MINUTES For time: 55 Strict Chest-to-Bar Pull-ups |
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