WOD
 | Wed, Feb 12 2025 |  |
 | Thu, Feb 27, 2025 at 12:00pm CrossFit 25.1 Announcement |
| Fri, Feb 28, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Fri, Mar 7, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 9, 2025 at 11:00am SUNDAY MORNING LIGHTS! |
| Fri, Mar 14, 2025 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20250212 | February Protein Challenge 💪🏽 |
CrossFit 20250212(Time) WARM-UP: 200m walk 1:00 row 10 alternating plank shoulder taps :30 cossack squats 10 scap push-ups 1:00 row 5 inchworms :30 plank jacks 10 scap pull-ups 1:00 row 5 inchworms + push-ups :30 mountain climbers 10 kip swings SKILL/STRENGTH: 3 sets 10-20 GHD sit-ups WOD: 7-6-5-4-3-2-1 reps for time Rx: STIMULUS 6:00-12:00 Bar muscle-ups – Row 150m after each round MODIFICATIONS: -Bar muscle-ups, modify reps first, e.g., 3-3-2-2-1-1-1, then movement, e.g., jumping bar muscle-ups or jumping chest-to-bar pull-ups, foot-assisted pull-ups and/or dips -Row, modify distance to something can complete in :35-:45 (bike or shuttle runs OK) STIMULUS NOTES: Time cap 14:00 Each row in :35-:45; maintain a 1:45/2:30 pace Bar muscle-ups in 1-2 sets Sprint workout with upper-body pulling interference STRETCHING: 2 sets :30 double-forearm stretch :30 table-top stretch
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