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| WOD Blog |
| Gym Store |
| Class Schedule |
WOD Blog
 | Fri, Oct 3 2025 |  |
| Most Recent Benchmark: CROSSFIT TOTAL on Sep 9, 2020 (1952 days ago) |
10032025(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 14:00-19:00 5 Minute EMOM Min 1: 2 Power Clean @75% 1RM Power Clean and Jerk Min 2: 2 Power Clean @78% 1RM Power Clean and Jerk Min 3: 2 Power Clean @80% 1RM Power Clean and Jerk Min 4: 2 Power Clean @83-85% 1RM Power Clean and Jerk Min 5: 2 Power Clean @83-85% 1RM Power Clean and Jerk Workout 35:00-47:00 For Time: 7 Box Jump Overs (24/20) 7 Thrusters (75/55) 21 Sit Up (OR 14 GHD Sit Ups w/6in Riser) 7 Box Jump Overs (24/20) 7 Thrusters (75/55) 7 Burpee Pull Ups 7 Box Jump Overs (24/20) 7 Thrusters (75/55) 21 Sit Up (OR 14 GHD Sit Ups w/6in Riser) 7 Box Jump Overs (24/20) 7 Thrusters (75/55) |
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