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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Feb 12 2024 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1987 days ago) |
2.12.2024(Time) Warm-up 3-5 Minutes of easy jogging, biking or rowing -then- 3 sets, not for time, of: 5-7 GHD Hip & Back Extensions 20-30 seconds of Banded Marching 10 Glute Bridges, empty barbell or no barbell 10 Squats (Squat Therapy style) (see video below) 6-8 Knee Push-ups or Regular Push-ups 100 mt Run, try to increase effort each sets 60 seconds of rest Conditioning For time: 10 Back Squats, 50% 1RM Run, 200 m 20 Push-ups 9 Back Squats, 50% 1RM Run, 200 m 20 Push-ups 8 Back Squats, 50% 1RM Run, 200 m 20 Push-ups 7 Back Squats, 50% 1RM Run, 200 m 20 Push-ups 6 Back Squats, 50% 1RM Run, 200 m 20 Push-ups 5 Back Squats, 50% 1RM Run, 200 m 20 Push-ups 4 Back Squats, 50% 1RM Run, 200 m 20 Push-ups 3 Back Squats, 50% 1RM Run, 200 m 20 Push-ups 2 Back Squats, 50% 1RM Run, 200 m 20 Push-ups 1 Back Squat, 50% 1RM Run, 200 m 20 Push-ups |
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