WOD
 | Thu, Feb 13 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! |
| CrossFit 20250213 | February Protein Challenge 💪🏽 |
CrossFit 20250213(Weight) WARM-UP: 200m walk 10 alternating Spiderman stretches 10 leg swings/leg (across the body) 10 alternating scorpion stretches 10 leg swings/leg (forward and backward) :30 jumping jacks 10 single-leg toe touches/leg 10 alternating reverse lunges 10 step-ups :30 mountain climbers 10 unweighted good mornings 10 walking lunges 10 box jumps :30 up-downs WOD WARM-UP: 4-5 sets 2-3 hang squat cleans – Build in load to starting workout weight HEAVY DAY! WOD: Every 2:00 for 10 rounds for load Rx: 10 box jumps (20/24 in) 3 hang squat cleans – Step down from the box MODIFICATIONS: -Box jumps, modify height to maintain jumping stimulus -Hang squat cleans, “choose your own adventure” (moderate-to-heavy with unbroken reps) STIMULUS NOTES: Box jumps in :20-:30 Unbroken squat cleans finished by 1:00 to allow at least 1:00 of rest Athlete chooses load Lower-body strength and endurance STRETCHING: 2:00 seated pike stretch (feet wide)
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