WOD
 | Sun, Feb 18 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 20240218 | Home WOD 20240218 | 20240218 CrossFit Goals | February Steps Challenege |
CrossFit 20240218(Time, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 250m row (easy) :30 unweighted good mornings Rest :30 250m row (moderate) :30 up-downs Rest :30 250m row (fast) :30 burpees SKILL/STRENGTH: 3 sets :30 hollow rocks 10 strict toes-to-bars - toes-to-eyes - knee raises WOD: 3 rounds for time 500/400m row 21 burpee pull-ups – Pull-up bar 6 inches from fingertips with arms overhead Rx2 – Pull-up bar 1 inch from fingertips with arms overhead Rx3 250/200m row, 12 burpee pull-ups – Pull-up bar between forearm and elbow with arms overhead INTENDED STIMULUS 11:00-15:00 Rows in 1:40-2:15 Burpee pull-ups in 1:30-2:00 STRETCHING: 3 sets :30 reach, roll, and lift 20 banded pull-aparts
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