WOD
 | Thu, Feb 15 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 20240215 | Squat Program 20240215 | Home WOD 20240215 | February Steps Challenege |
CrossFit 20240215(Rounds, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 200m run, slow 10 high knees in place 10 torso twists 10 jumping jacks 10 alternating shoulder taps in plank 10 butt kickers in place 10 hand-elevated push-ups (use box) 10 box step-ups 200m run, faster SKILL/STRENGTH: 200m double-KB overhead carry WOD REVIEW & WARM-UP: WOD: AMRAP x 12mins 200m run 50-ft handstand walk 10 box jump-overs (24/20) – Step down from the box Rx2 20 alternating shoulder taps against the wall Rx3 12 alternating shoulder taps in a plank, step-ups (20/12) (box jumps encouraged at lower height) INTENDED STIMULUS 4-6 rounds Runs in :45-1:15 Handstand walks in under 1:00 and in no more than 3 attempts Box jump-overs in :20-:45 STRETCHING: 2 sets: 1:00 calf roll/side 1:00 quad smash/side
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