WOD
 | Fri, Feb 9 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 (6 days ago) |
| CrossFit 20240209 | Home WOD 20240209 | 20240209 Bar Muscle Up Class | Other Results | February Steps Challenege |
CrossFit 20240209(Time, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) :30 row (easy pace) 10 alternating scorpion stretches :30 plank shoulder taps :30 row (moderate pace) 10 knee push-ups :30 active bar hang :30 row (fast pace) 10 single-arm dumbbell shoulder presses/arm 10 scap pull-ups :30 row (sprint pace) :30 single-arm dumbbell overhead hold/arm 10 kip swings WOD REVIEW & WARM-UP: PARTNER WOD FRIDAY!: 5 rounds for time 50-calorie row 10 wall walks – One person works at a time – Split the work as needed Rx2 40cals, 6 Rx3 30cals, 4 partial wall walks INTENDED STIMULUS 15:00-23:00 Rows in 2:00-3:00 Wall walks in 1:00-2:00 STRETCHING: 3 sets :30 band pull-aparts :30 child’s pose stretch
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