WOD
 | Wed, Mar 6 2024 |  |
 | 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 |
| Sun, Mar 17, 2024 at 9:30am SUNDAY MORNING LIGHTS! |
| Sat, May 18, 2024 at 7:00am Burpee Mile |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| CrossFit 20240306 | Home WOD 20240306 | Whole Foods Challenge |
CrossFit 20240306(Time, Rx2, Rx3) WARM-UP: 200m walk 2 sets: 200m run, slow 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) 10 change in support drill reps per leg 2 sets: 200m run, faster 10 scap pull-ups 10 single-dumbbell deadlifts 10 sit-ups 10 kip swings 10 single-dumbbell goblet squats 10 hollow rocks SKILL/STRENGTH: Accumulate 50 alternating DB renegade rows – Use workout load WOD: 3 rounds for time 400m run or 200m ruck 21 knees-to-elbows 12 double-DB hang squat cleans (45/30) Rx2 300m run or 150m ruck, 21 knees-to-armpits, 30/20 Rx3 200m run or 100m ruck, hanging knee raises, 25/15 INTENDED STIMULUS 11:00-15:00; advanced athletes finish sub-10:00 Runs in 2:15 or less Knees-to-elbows in 3 sets or less Dumbbell hang squat cleans in 2 sets or less STRETCHING | 3:00 Accumulate: 1:00 banded shoulder stretch/side
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