WOD
 | Fri, Feb 23 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 20240223 | Home WOD 20240223 | February Steps Challenege |
CrossFit 20240223(Time, Rx2, Rx3) MED-BALL TOSS WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) Use workout weight medicine balls Move further apart every few reps 10 back-to-back twist passes 10 granny tosses 10 bounce pass 10 chest passes 10 side tosses, right 10 side tosses, left 10 roll passes 10 squat throws then: 200m jog (together) WOD WARM-UP & REVIEW: PARTNER WOD FRIDAY!: 5 rounds for time with a partner 20 pull-ups 30 wall balls (20/14) 400m run (or 200m ruck) – Divide pull-ups and wall balls evenly, and run together Rx2 jumping pull-ups, 14/10, 300m run (or 150m ruck) Rx3 ring rows, 10/8, 300m run (or 150m ruck) INTENDED STIMULUS 18:00-25:00 Pull-ups in :40-1:00 Wall-ball shots in 1:00-1:30 Runs in 1:45-2:15 STRETCHING: 1:00 couch stretch/side 1:00 active child's pose
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