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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Mon, Aug 25 2025 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1963 days ago) |
082525(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) Skill 14:00-24:00 10 Minute EMOM 1 Block Power Clean *Set up blocks so bar starts right above the knee. If no blocks are available, perform from the hang. **Start around 65% and build to a heavy for the day. Workout 38:00-56:00 @0:00 28/21 Calorie Ski (or Row) 28 Banded Pull Up (OR 14 Pull Up) 21 Burpee Box Jump Overs (24/20) @10:00 28/21 Calorie Bike Erg (or Air Bike) 14 Feet Elevated Ring Row + 14 Ring Dip (OR 7 Bar Muscle Up) 21 Burpee Box Jump Overs (24/20) |
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