WOD
 | Fri, Feb 2 2024 |  |
 | Sat, Feb 3, 2024 at 10:00am CrossFit for Health Seminar |
| Thu, Feb 29, 2024 at 6:30pm 2024 CROSSFIT GAMES OPEN TEAMS ANNOUNCEMENT |
| Fri, Mar 1, 2024 at 4:30pm FRIDAY NIGHT LIGHTS |
| Fri, Mar 8, 2024 at 4:00pm FRIDAY NIGHT LIGHTS |
| Sun, Mar 10, 2024 at 9:30am SUNDAY MORNING LIGHTS! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20240202 | Home WOD 20240202 | 20240202 Bar Muscle Up Class | February Steps Challenege |
CrossFit 20240202(Rounds, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 200meter jog 10 leg swings/leg 10 reverse lunges 10 air squats 10 lateral leg swings/leg 10 single-leg toe touches/leg 10 air squats 10 inchworms + cobra stretch 10 jumping lunges 10 air squats WOD REVIEW & WARM-UP: FARMERS CARRY Partner 1 goes 50 feet out and partner 2 carries back GOBLET SQUAT 5 light kettlebell goblet squats, partner 1 5 light kettlebell goblet squats, partner 2 5 workout weight kettlebell goblet squats, partner 1 5 workout weight kettlebell goblet squats, partner 2 PARTNER WOD FRIDAY!: AMRAP x 20mins 100m farmers carry (53/35) 200m run 30 KB goblet squats (53/35) – Partners complete each run together and split goblet squats and farmers carries as desired – May substitute run with ruck 200m ruck 30 ruck squats Rx2 35/26 Rx3 26/18 INTENDED STIMULUS 4-7 rounds Partners run together and alternate on the farmers carries and goblet squats Pick the run pace and farmers carry load based on how feeling after the week's workouts STRETCHING: 1:00 pigeon pose/side 1:00 couch stretch/side
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