10-12-2021

Tuesday WOD + MERCH!



Announcement: We are looking to order some great new Innate swag. And we need your input! Let us know what you would love to see in our Pro Shop!

Gymnastics Day!

Two 8-minute workouts today. On many Gymnastics days, we do three workouts when they are this short. Today, we're going to spend more time warming up movement patterns, getting totally ready to execute, so you can ramp up the intensity!

We'll take a big intermission between efforts so give 100% percent on both efforts today!!!


AMRAP 8

-8 Toes to Bar

-8 Power Cleans 135/95


Olllldddd school CrossFit Open movement couplet and standards. If you can do these standards as written, do them! If not, modify as needed.


As written, 2012 Open Rx movement standards

115/85, Toes to Bar

95/65, Toes to Bar

95/65, Hanging Knee Raises

75/55, Hanging Knee Raises, toes to KB


AMRAP 8

-8 Kipping Handstand Push-Ups

-8 Deadlifts 225/155


Olllldddd school CrossFit Benchmark WOD, Diane, movement standards. Diane, however, is supposed to be fast...

Neutral HSPU, traditional Diane standards

Neutral HSPU, 185/135

1 Abmat, 135/95

2 Abmat or negatives, 95/65

Challenging push up, 95/65


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