WOD
 | Sun, Feb 23 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 20250223 | Pullup Program 20210202 | February Protein Challenge 💪🏽 |
CrossFit 20250223(Time) WARM-UP: 200m walk 2 sets: 10 alternating Spiderman stretches 10 alternating hamstring scoop stretches 20 banded side steps, right 20 banded side steps, left Running line drill Hip rotations – out and around Hip rotations – in and out Heel walks Toe walks Outside feet Inside feet A skips B skips C skips High knees Butt kicks Karaoke Skipping (forward/back/height/length) Shuttle runs SKILL/STRENGTH: 8 sets :20 hollow rocks :10 rest WOD: For time Rx: STIMULUS 8:00-12:00 25 strict pull-ups 50 Russian KB swings (70/53) 800m run MODIFICATIONS: -Pull-ups, modify reps first, e.g., 15, then movement, foot-assisted, banded or ring rows -KB, modify weight & reps to complete in 3:00 or less -Run, modify distance, e.g., 400 STIMULUS NOTES: 8:00-12:00 Pull-ups in 4:00 or less Kettlebell swings in 3:00 or less and no more than 3 sets Run in 5:00 or less STRETCHING: 1:00 foam roll quads 1:00 foam roll upper back 1:00 foam roll calves
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Phil 9:38pm
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