Wine Country CrossFit

Hey there Wine Country CrossFitters, I understand the need to track the rounds, and sometimes it’s easier to use chalk on the ground instead of a pen and your book. All we ask is that you clean up once the WOD is complete. Cleanliness in the gym is a monumental task, and we kindly request that you put any chalk chunks back in the chalk bucket. We also ask that you grab the hand broom and dust pan and sweep the chalk up so that the chald dust you left on the ground does not spread. We thank you,  and your fellow CrossFitters thank you in advance for responding to this Courtesy Request.

-Beth

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Thursday’s WOD

Gymnastics Practice –

Hand Stands –

Hand Stand Push-ups
Holds
Walking

Pull-Ups –

0-3 Strict Pull-ups – work negatives (if you are participating in Challenge, you can do your workout during this time)
3-30 Kipping Pull-ups – work kipping pull-up skill
30+ Kipping Pull-ups – work butterfly pull-up skill and/or chest-to-bar kipping pull-ups

WOD – 12 Min EMOM
3 HSPU (or scaled version)
9 KB Swings (70/44)