WOD
 | Sun, Jul 21 2024 |  |
 | Sun, Sep 1, 2024 at 6:00am Bring A Friend Week |
| Sat, Sep 14, 2024 at 8:00am New Kids in the Box |
| Sun, Dec 8, 2024 at 10:00am 12 WODs of Christmas Begins |
| Sat, Dec 21, 2024 at 6:00pm Holiday Party - 6:00pm |
| Thu, Feb 27, 2025 at 12:00pm CrossFit 25.1 Announcement |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| 20240721 Pull-up Class | CrossFit 20240721 |
20240721 Pull-up Class(Check In) Warmup: 200m walk 2 sets: 10 pvc pass throughs 10 around the worlds 30 sec active hanging lat stretch (feet on floor) 3 sets: 10 Box supported pull-ups (heels) Rest 1 min 5/side kettlebell windmills 6 rounds: 15sec work/15sec rest: active hollow hang Rest 1 minute then: Tabata: Banded pvc lat pull-downs In 2 minutes: Accumulate 25 Chinese plank to hollow snaps Mobility: 1 min/side foam roll lats 1 min/side thread the needle
|
|
|
