WOD
 | Sun, Feb 9 2025 |  |
 | Thu, Feb 27, 2025 at 12:00pm CrossFit 25.1 Announcement |
| Fri, Feb 28, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Fri, Mar 7, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 9, 2025 at 11:00am SUNDAY MORNING LIGHTS! |
| Fri, Mar 14, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| CrossFit 20250209 | Pullup Program 20210525 | Max Bar Hang Hold | February Protein Challenge 💪🏽 |
CrossFit 20250209(Time) WARM-UP: 200m walk 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 200m jog/run 10 single-leg toe touches/leg 10 box step-overs :30 mountain climbers 200m jog/run 10 unweighted good mornings 5 box step-overs :30 up-downs 5 box step-overs SKILL/STRENGTH: Accumulate 50 banded good mornings and 1:00 of GHD Superman hold in as few sets as possible WOD: For time Rx: STIMULUS 11:00-15:00 400m run 15 box jump-overs (30/24) 30 pull-ups 800m run 30 pull-ups 15 box jump-overs (30/24) 400m run MODIFICATIONS: -Run, modify distance to complete 400m in 2:00 and 800m in 5:00 or less -Box, modify height & reps first, e.g., 10 then movement, e.g., step-overs or step-ups -Pull-ups, modify reps first, e.g., 20, 15 then movement, e.g., banded, sitting, foot-assisted, or ring rows STIMULUS NOTES: Time cap 17:00 400m run efforts in 2:00 or less 800m run effort in 5:00 or less Box jump-overs and pull-ups each in 1:00-1:15 STRETCHING: 1:00 foam roll quads 1:00 couch stretch/side
|
Pullups and MUs
|
|
