WOD
 | Fri, Feb 21 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 (4 days ago) |
| CrossFit 20250221 | February Protein Challenge 💪🏽 |
CrossFit 20250221(Time) WARM-UP: 200m walk 20 jumping jacks 5 synchronized inchworms 20 jumping jacks 5 synchronized push-ups 10 ring rows 5 synchronized up-downs 10 kip swings 5 synchronized burpees 10 hanging knee raises 5 synchronized burpees SKILL/STRENGTH: EMOTM x 6mins Min. 1 | 1-2 rope climbs Min. 2 | 1-3 wall walks Min. 3 | 1-3 muscle-ups PARTNER WOD FRIDAY!: For time Rx: STIMULUS 12:00-21:00; 15:00-18:00 for most 20 synchronized burpees 20 rope climbs 20 synchronized burpees 20 wall walks 20 synchronized burpees 20 muscle-ups – Share the rope climbs, wall walks, and muscle-ups as needed MODIFICATIONS: -Burpees, modify reps, e.g., 20, 12 then movement, e.g., up-downs -Rope, modify reps and height first, then movement, e.g., rope lowers or ring rows -Wall walks, modify reps first, e.g., 15, then movement, e.g., partial or inchworms -Muscle-ups, modify reps first, e.g., 10, then movement, low-ring muscle-up transitions, foot-assisted, or push-ups STIMULUS NOTES: Partners share the rope climbs, wall walks, and muscle-ups as needed and perform the 20 synchronized burpees at a time together Burpees in 2:00 or less Rope climbs, wall walks, and muscle-ups each in 5:00 or less STRETCHING: 30 reach, roll, and lift
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