WOD
 | Sat, Feb 10 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: Amelia(1) |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (6 days ago) |
| Barbell Strength 20240210 | Home WOD 20240210 | February Steps Challenege |
Barbell Strength 20240210(Check In) Warmup: 30 jumping jacks 10 alternating Spiderman stretches 10 push-ups to down dog Barbell Complex Warmup 5 single-arm ring rows/arm 10 Snatch grip deadlift-shrugs (from the hang position) 5 ring rows 10 hang muscle snatches 10 jumping chest-to-bar pull-ups 10 snatch drops (partial squat) 10 pull-ups 10 high hang power snatch Snatch Cycle (week 2) - 5 hang Power Snatch - 5 Overhead Squat - 5 Squat Snatch - (1 or 2) x 5 Snatch (build in weight) - 3 x 5 @ 50-60% - 5 x 4 @ 60-70% Strength (for load) - Bench Press 10-10-10-10-10 (stimulus: 70+% of 1RM) Accessory: 3 rounds - 10 sec weighted Side Plank /side - 5 Plank Buzz Saw /side - 10 Front Plank Weighted Pull Through Stretch: - 60 sec seated butterfly (press knees down) - 15 sec Hip Flexor Stretch from Lunge /side - 30 sec seated Hurdler Stretch /side - 60 sec Couch stretch /side
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