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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Tue, Aug 12 2025 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1967 days ago) |
081225(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 14:00-22:00 *Do a set every 2 minutes. 4 Sets 1 Block Clean Pull + 1 Block Clean + 1 Split Jerk @85-90% 1RM Clean and Jerk *Set blocks so bar starts right above the knee. If you don't have blocks go from the hang position. Workout 35:00-60:00 400m Run 25 Pull Ups (OR 40 Banded Pull Up) 400m Run 15 Snatch (95/65) 400m Run 20 Clean and Jerks (95/65) |
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