WODs
 | Sun, Jun 14 2015 |  |
 | Fri, Dec 15, 2017 at 7:00pm CrossFit Paulding Holiday Dinner |
| Thu, Dec 20, 2018 at 7:30pm Pizza and Beer Event @ Mellow Mushroom Hiram |
| Most Recent Benchmark: Bench Press Max on Apr 1, 2025 (285 days ago) |
| 9 second pull up | Running with Cindy |
9 second pull up(Check In) 3 sets of 3 pull ups Take 3 seconds to go up Hold at top for 3 seconds Take 3 seconds to go down The object of this is time under tension to build strength. Keep a hollow position Scale by putting a box slightly behind the bar, put the top of your toes on the box while holding on to the bar and use your legs for assistance. Or do ring rows with your feet out as far as possible. No bands Use a weight vest if you are able to Planned: Mon,Jul13,2015 Sun,Jun14,2015 |
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