WOD
 | Thu, Feb 22 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 (6 days ago) |
| CrossFit 20240222 | Home WOD 20240222 | Squat Program 20240222 | February Steps Challenege |
CrossFit 20240222(Time, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) AMRAP x 8mins with a partner: Max-calorie/rep row, bike, jump, or shuttle run – Non-working partner holds an elbow plank 5 elbow-to-instep/leg 10 alternating scorpion stretches 5 inchworms SKILL/STRENGTH: Handstand practice: kick-ups, shoulder taps, walking WOD: For time 4-8-12-16-20-24 Alternating DB hang power cleans (45/35) 2-4-6-8-10-12 Burpees over the DB Rx2 35/25 Rx3 25/15 INTENDED STIMULUS 4:00-8:00 Dumbbell hang cleans in 1-2 sets 10+ burpee per minute pace Start at a fast pace and hold on STRETCHING: 1:00 forearm stretch :30 calf stretch/side
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