WOD
 | Sun, Feb 16 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 (6 days ago) |
| CrossFit 20250216 | Pullup Program 20210601 | February Protein Challenge 💪🏽 |
CrossFit 20250216(Time) WARM-UP: 200m walk 200m run, slow :30 alternating hamstring scoops 3 sets: :30 running position drill per leg :30 lean and pull drill :30 running falling drill 100m run – Practice maintaining a figure-4 body position on each run 200m run, faster 2 sets: 10 single-arm dumbbell high pulls/arm 10 sumo stance dumbbell good mornings 10 Superman arch-ups SKILL/STRENGTH: EMOTM x 5mins 3-5 sumo deadlift high pulls WOD: 3 rounds for time Rx: STIMULUS 6:00-10:00 400m run 21 sumo deadlift high pulls (95/65) MODIFICATIONS: -Run, modify distance, e.g., 300m -High pulls, modify weight and/or reps, e.g. 15 reps STIMULUS NOTES: Time cap 12:00 Light monostructural + weightlifting couplet Run efforts in 2:00 or less Light sumo deadlift high pulls in 2-3 quick sets STRETCHING: 2 sets :30 figure-4 stretch/side :30 seated straddle stretch/side
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