WOD
 | Mon, Feb 5 2024 |  |
 | 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! |
| Fri, Mar 15, 2024 at 4:30pm FRIDAY NIGHT LIGHTS |
 | Gymversary: Josh(5) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (4 days ago) |
| CrossFit 20240205 | Home WOD 20240205 | February Steps Challenege |
CrossFit 20240205(Reps, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) :30 single-unders 5 burpees (slow) 10 hollow rocks 10 ring rows :30 single-single-double 5 burpees (faster) 10 tuck-ups 5-10 kip swings from the bar :30 double-unders 5 burpees (fastest) 10 V-ups 1-5 strict pull-ups – Scale to foot-assisted pull-ups as needed SKILL/STRENGTH: 3 sets 8 weighted pull-ups – Scale to foot-assisted pull-ups as needed – Rest 3:00 between sets WOD REVIEW & WARM-UP WOD: 4 x AMRAP x 3mins 40 double-unders 20 burpees Max-rep toes-to-bars – Rest 1:00 between AMRAPs Rx2 single-single-doubles (count all reps even missed DUs), toes-to-eyes Rx3 single-unders, 15 burpees, hanging knee raises (above hips) INTENDED STIMULUS Double-unders in 1:15 or less Burpees in 1:15 or less :30 or more to accumulate toes-to-bars 10+ reps in the first round; 5-10 in every round after STRETCHING: 1:00 lat foam roll/side 1:00 calf foam roll/side
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