WOD
 | Mon, Feb 19 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 20240219 | Home WOD 20240219 | February Steps Challenege |
CrossFit 20240219(Time, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 10 alternating Samson stretches 5 push-ups to down dog 10 alternating Cossack squats 5 push-ups to down dog 20 lateral hops over the barbell 10 shoulder presses (empty barbell) 10 air squats :30 single-unders 10 push presses (empty barbell) 10 front squats :30 jump rope (freestyle) 10 thrusters (empty barbell) :30 double-unders SKILL/STRENGTH: Build to a heavy 3-rep push press WOD: 5 rounds for time 50 double-unders 10 thrusters (115/75) Rx2 30 double-unders or single-single-doubles (count all jumps), 85/65 Rx3 50 single-unders 55/45 INTENDED STIMULUS 6:00-10:00 Double-unders in :30-1:00 Thrusters in 1-3 sets First 2 rounds in under 3:00 STRETCHING: :30 calf foam roll/side :30 tibialis anterior foam roll/side
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