WOD
 | Sun, Aug 4 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 (6 days ago) |
| CrossFit 20240804 | 20240804 Pull-up class |
CrossFit 20240804(Time) Welcome to August! This month, we’ll focus on lifting heavy with an emphasis on the slow lifts. WARM-UP: 200m walk then :30 each of... Calf raises Plate toe taps Step-ups Box jumps With PVC: 6 clean deadlifts 6 muscle cleans 6 tall power cleans 6 hang power cleans 6 power cleans SKILL/STRENGTH: On a 10:00 clock 5 unbroken power cleans – Build to a heavy set of 5 reps WOD: For time Rx: STIMULUS 4:00-8:00 with a 10:00 time cap 50 power cleans (135/95) – At the top of every minute, perform 10 box jumps (24/20) SCALING OPTIONS: -Power cleans, reduce weight, e.g., light-to-moderate (45-65% 1RM) -Power cleans, reduce reps, e.g., 40, 30 -Box jumps, reduce height -Box jumps, reduce reps STIMULUS NOTES: 10 or more unbroken reps to start Box jumps in :35 or less 5 or more cleans each minute STRETCHING: 1:30 foam roll quadriceps 1:30 foam roll calves
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