WOD
 | Wed, Jul 26 2023 |  |
 | Sat, Sep 16, 2023 at 8:00am New Kids in the Box |
| Sat, Oct 28, 2023 at 10:00am Dirty Wookie 5k |
| Sat, Dec 23, 2023 at 5:00pm Allure Holiday Party |
| Sat, Feb 3, 2024 at 10:00am CrossFit for Health Seminar |
| Thu, Feb 29, 2024 at 6:30pm 2024 CROSSFIT GAMES OPEN TEAMS ANNOUNCEMENT |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20230726 | Home WOD 20230726 | Other Results | 1776 Pushup Challenge |
CrossFit 20230726(Time, Rx2, Rx3) WARM-UP: 100m run, slow :30 alternating hamstring scoops 3 sets: :30 running position drill per leg :30 lean and pull drill :30 running falling drill 100m run – Practice maintaining a figure-4 body position on each run 1 set: 200-m run, faster SKILL/STRENGTH: 5 sets for load 3 weighted pull-ups 3 weighted dips – Rest as needed between sets – Increase loading across as many sets as possible – Scale as necessary, i.e., strict or banded pull-ups and/or strict or banded dips – Use the rings or a static dip bar WOD: 3 rounds for time Run 800 m 100ft bear crawl 30 Russian KB swings (70/53) Rx2 600m, 53/35 Rx3 400m, 50-ft bear crawl, 20 KB swing @ 35/26 or lighter INTENDED STIMULUS Target is 18:00 Runs in less than 4:00, bear crawl in 1:00-1:30, and moderately heavy KB swings in :45-1:00 in 1-2 sets each round STRETCHING: 2:00 plank hold 1:00 calf roll/side
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