WOD
 | Sun, Feb 25 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 (5 days ago) |
| CrossFit 20240225 | Home WOD 20240225 | 20240225 Bar muscle up class | Other Results | February Steps Challenege |
CrossFit 20240225(Rounds, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 2 sets x 10 reps: 10 Samson stretch lunges 10 PVC overhead squats 10 PVC good mornings 10 hollow rocks 10 push-ups 10 strict pull-ups or jump and control lower pull-ups SKILL/STRENGTH: 8 sets :20 plank hold :10 rest WOD: AMRAP x 12mins 10 toes-to-bars 15 Russian KB swings (70/53) 200m run (or 100m ruck) Rx2 toes-to-eyes, 53/35 Rx3 knee-above-hips, 26/18 INTENDED STIMULUS 5+ rounds Toes-to-bars in 1-2 sets and in :30-1:00 Unbroken kettlebell swings most rounds Runs in :50-1:15 STRETCHING: :30 Lat tricep stretch/side 1:00 pike stretch
|
|
|
