WOD
 | Wed, Feb 28 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 (4 days ago) |
| CrossFit 20240228 | Clean and Jerk Max | 20240228 Bar muscle up class | Home WOD 20240228 | February Steps Challenege |
CrossFit 20240228(No Results Tracked) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 3 sets: :20 alternating Spiderman stretches :20 up-downs :20 PVC pass-throughs :30 rest 3 sets: :20 air squats :20 burpees :20 PVC shoulder presses WOD WARM-UP: 4 sets Every 2 minutes: 1-2 clean and jerks – build to 75% WOD: Every 2 minutes for 10 rounds 1 clean and jerk – Start with a moderate load (75% or more) and make small increases – Build to a 1-rep-max clean and jerk INTENDED STIMULUS Plan for the 8th set to be the heaviest to allow for a second attempt or back-off sets as needed Track results in separate tab STRETCHING: Accumulate 30 reach-roll-lifts
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Cleans
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