WOD
 | Wed, Feb 14 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 20240214 | Bar Muscle up class W5 S15 | Home WOD 20240214 | Other Results | February Steps Challenege |
CrossFit 20240214(Reps) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 2 sets: :30 plank jacks :30 mountain climbers :30 alternating Spiderman stretches 1:00 air squats (:02 hold in the bottom) WOD REVIEW & WARM-UP: 2-inch front squat 4-inch front squat 6-inch front squat – pull elbows up before standing after each squat 10 full-grip front squats 10 wide-stance push presses 5 thrusters 5 cycling thrusters WOD HEAVY DAY!: EMOTM x 10mins 1 thruster – Off the rack – Rest 3:00 1 set for reps: Thrusters at 60% – Use 60% of the EMOTM 1-rep-max INTENDED STIMULUS Heavy day relative to individual capacity Increase loading across as many reps as possible Start around 50-60% of 1-rep-max thruster Complete 10+ reps in the final set STRETCHING: 2 sets :30 scorpion stretch hold/side :30 pigeon stretch/leg
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