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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Aug 4 2025 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1969 days ago) |
080425(Time) Warm up 0:00-12:00 1. Mayhem Hip Halo Activation * 10 Side step R/L * 10 Forward/Backwards Walk R/L * 10 Glute Bridges * 10 Single Leg Glute Bridges R/L * 10 Bird Dogs R/L * 10 Squats 2. Barbell Prep - all to power position Burgener Warm Up Clean - 3-5 reps of each position * Down & Finish (speed through the middle) * Elbows High & Outside (bar close) * Muscle Clean (strong turnover) * Tall Power Clean to 2', 4', 6' (pull under) * Tall Clean (pull under) Front Squat Skill Transfer Exercises - 3-5 reps of each movement * No Hands Front Squat (zombie squat) * Front Squat * Pause Front Squat * 1-1/4 Front Squat * In the Hole Front Squat with 10 second eccentric on last rep 3x High Hang Clean + 3x Hang Clean + 3x Clean Skill *Do a set every 1 minute and 15 seconds. 10 Sets 2 Power Clean from the Block @85-85+% 1 RM Power Clean *Set blocks so bar is below the knee. If you don't have blocks go from the hang. Workout 4 sets (1 set every 5 minutes) 15 Wall Ball (20/14) (10/9) 10/5 Calorie Bike Erg 5 Clean and Jerk (95/65) - all singles |
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