WOD
 | Tue, Feb 27 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 20240227 | Home WOD 20240227 | February Steps Challenege |
CrossFit 20240227(Time, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 3 sets: 5 PVC pass throughs 6 alternating PVC overhead lunges 5 PVC good mornings 6 PVC overhead squats – Hold the bottom of each good morning and squat for a 1 second pause SKILL/STRENGTH: Accumulate 50 GHD hip extensions WOD WARM-UP & REVIEW: WOD: 3 rounds for time 2 rope climbs 12 GHD sit-ups 16 pistol squats Rx2 1 rope climb OR 2 x 1/2 rope climbs, 12 GHD sit-ups to parallel or weighted sit-ups (20/14), 16 hook-behind-heel pistol squats Rx3 4 rope lowers, abmat sit-ups, 16 single-leg squats to target (20 in or lower) INTENDED STIMULUS 7:00-12:00 Rope climbs in 1:00-2:00 GHD sit-ups in :25-1:00 Single-leg squats in :30-1:15 STRETCHING: 3 sets :30 cobra stretch :30 Spiderman stretch, left :30 Spiderman stretch, right
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