WOD
 | Sun, Feb 11 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 (7 days ago) |
| CrossFit 20240211 | Home WOD 20240211 | 20240218 CrossFit Goals | February Steps Challenege |
CrossFit 20240211(Time, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 20 single-unders 5 inchworm + push-ups 20 single-unders 10 hollow rocks 20 single-unders 5 up-downs 20 single-unders 10 plank shoulder taps 20 single-unders 5 burpees SKILL/STRENGTH: EMOTM x 6mins 5-7 squat therapy reps WOD: For time 100 wall-balls (20/14) 400m run 200-ft DB overhead walking lunge (40/25) – Use one DB Rx2 80 @ 14/10, 30/20 Rx3 50 @ 10/8, 300m, 20/15 INTENDED STIMULUS 8:00-15:00 Wall-balls in sets of 10+ and 7:00 or less Run in 2:30 or less Lunges in 3:00 or less Use a single dumbbell for the overhead lunges and switch hands as often as needed STRETCHING: 1:00 couch stretch/side 1:00 hamstring stretch/side
|
|
|
