WOD
 | Wed, Feb 21 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 20240221 | Home WOD 20240221 | 20240221 Bar Muscle Up Program | February Steps Challenege |
CrossFit 20240221(Reps, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 2 sets: :45 single-unders :30 narrow-stance squats :15 hollow hold 5 push-ups 5 pike push-ups WOD REVIEW & WARM-UP WOD: AMRAP x 10mins 4 handstand push-ups 8 knees-to-elbows 12 pistol squats Rx2 4 HSPUs partial ROM (no larger than 45# plate) or box HSPUs 8 knees above hips 12 hook-behind-heel squats Rx3 4 stink bugs, 8 knee raises 12 box squats INTENDED STIMULUS 4-8+ rounds Handstand push-ups in :10-:30 Knees-to-elbows in :15-:45 Single-leg squats in :30-1:00 STRETCHING: :45 lat foam roll/side :45 quad foam roll/side
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