WOD
 | Thu, Feb 8 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 |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (5 days ago) |
| CrossFit 20240208 | Squat Program 20240208 | Home WOD 20240208 | February Steps Challenege |
CrossFit 20240208(Time, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 10 mountain climbers 10 single-leg toe touches/leg 10 alternating reverse lunges 10 mountain climbers 10 unweighted good mornings 10 walking lunge steps 10 up-downs SKILL/STRENGTH: 3 sets: 1-5 GHD hip and back extensions – Scale w/ 10 barbell good mornings – Rest 1:00-2:00 between sets WOD: 5 rounds for time 25 Russian KB swing (53/35) 100m KB carry – Use one KB Rx2 35/26 Rx3 26/18 INTENDED STIMULUS 9:00-14:00 for most athletes Kettlebell swings in 1:00 or less Kettlebell carries in 1:30 or less Grip-intensive workout STRETCHING: 1:00 banded shoulder stretches/side – From rig
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