WOD
 | Tue, Feb 13 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 20240213 | Home WOD 20240213 | February Steps Challenege |
CrossFit 20240213(Time, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 2 sets: :20 jumping jacks :20 mountain climbers :20 hollow rocks :20 up-downs :20 jumping squats WOD REVIEW & WARM-UP WOD: 5 rounds for time 2 rope climbs 10 devils presses (35/20) 2 rope climbs – Rest 2:00 between rounds – Use two DBs Rx2 1 rope climb, 20/15, 1 rope climb Rx3 1 x 1/2 rope climb or 3 rope lowers, 15/10, 1 x 1/2 rope climb or 3 rope lowers INTENDED STIMULUS Each round should be a sprint effort completed in 3:00 or less Rope climbs in under :45 each set Moderately light dumbbell loading that allows for devils presses in less than 1:30 each round STRETCHING: 1:00 double-forearm stretch 1:00 seated hamstring stretch
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