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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Feb 26 2024 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1996 days ago) |
02262024(Time) Warm-up 3 sets, not for time, of: 1 minute of easy jogging, biking or rowing 5-7 hip & back extensions 5 Shoulder Pass Throughs, pvc pipe (feel free to use a light band if it treats your shoulders better) 5 Band Pull-aparts 1 Turkish get-up, L-arm, you choose the load 1 Turkish get-up, R-arm, you choose the load 3-5 deadlift, empty/light barbell 3-5 hang power cleans, starting from just above the knee, empty/light barbell 3-5 front squats, empty/light barbell 3-5 push-presses, empty/light barbell 3-5 squat clean thrusters, starting from mid-shin, empty/light barbell 5 Scap Pull-ups 5 Kip Swings 5 Pull-ups, Ring Rows, or low-ring muscle-ups Skill Standing Dumbbell Arnold Press 12-12-12-12 Use the heaviest weight you can for each set. Rest as needed between sets Conditioning For time: 4 Squat Clean Thrusters, pick load 8 Pull-ups 5 Squat Clean Thrusters, pick load 10 Pull-ups 6 Squat Clean Thrusters, pick load 12 Pull-ups 7 Squat Clean Thrusters, pick load 14 Pull-ups 8 Squat Clean Thrusters, pick load 16 Pull-ups |
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