WOD
 | Fri, Feb 16 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 20240216 | 20240216 Bar Muscle ups | Home WOD 20240216 | February Steps Challenege |
CrossFit 20240216(Time, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 2 sets: 20 mountain climbers 10 hollow rocks 10 Superman arch ups 5 side-plank reach-throughs/side :30 single-under practice SKILL/STRENGTH: Accumulate 50 GHD hip extensions Beginner: superman holds or 10-15 reps Intermediate: 30-50 hip extensions Advanced: 50 hip extensions No GHD: 50 empty barbell good mornings PARTNER WOD FRIDAY!: 8 rounds for time 40 double-unders 20 GHD sit-ups – Partners alternate complete rounds Rx2 30 double-unders or single-single-doubles 15 GHD sit-ups to parallel Rx2 30 single-unders 15 abmat sit-ups INTENDED STIMULUS 10:00-18:00 Double-unders in :25-:50 GHD sit-ups in :40-1:00 Every round in 2:00 or less Partners alternate sprinting rounds STRETCHING: 2 sets :30 foam roll IT band/leg :30 lacrosse ball roll/foot
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