WOD
 | Sun, Aug 18 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 |
 | Gymversary: Natalie(1) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20240818 | 20240818 Pull-up Class |
CrossFit 20240818(Time) WARM-UP: 200m walk 20 plank jacks 10 scap pull-ups 10 box step-ups 10 PVC pass-throughs 20 mountain climbers 10 scap pull-ups 10 box step-ups 10 PVC around the worlds 20 lateral jumps 10 scap pull-ups 10 box jumps 10 PVC behind-the-neck snatch grip presses WOD REVIEW & WARM-UP WOD: For time Rx: STIMULUS 5:00-8:00 50 box jump-overs (24/20) 40 hang power snatches (75/55) 30 chest-to-bar pull-ups – Step down from the box SCALING OPTIONS: -Box jump-overs, reduce height -Box jump-overs, reduce reps -Box jump-overs, scale to step-ups -Hang power snatches, reduce weight, e.g., light -Chest-to-bar pull-ups, scale to pull-ups or ring rows -Chest-to-bar pull-ups, reduce reps STIMULUS NOTES: Time cap: 10:00 Box jump-overs in 1:30-3:00; continuous movement Snatches in under 2:00 and in 3 sets or less Pull-ups in 1:00-2:30 and in 6 sets or less STRETCHING: 1:00 scorpion stretch/side 1:00 couch stretch/leg 1:00 forearm stretch/arm
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