WOD
 | Mon, Feb 12 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 20240212 | Home WOD 20240212 | Other Results | February Steps Challenege |
CrossFit 20240212(Time, Rx+, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 3 sets: :20 air squats – Rest :10 :20 shoulder presses – Rest :10 1:00 alternating scorpion stretch SKILL/STRENGTH: Build to a heavy 3-rep push jerk WOD: For time 50-40-30-20-10 Air squats 5-10-15-20-25 Push jerks (95/65) Rx+ 135/95 Rx2 75/55 Rx3 45/35 INTENDED STIMULUS 6:00-12:00 Unbroken rounds of fast air squats Push jerks in unbroken sets of at least 5-10 Advanced athletes should push to keep all sets unbroken STRETCHING: 2 sets :30 frog stretch :30 couch stretch/leg
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