WOD
 | Sun, Mar 2 2025 |  |
 | 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! |
| Sun, Mar 16, 2025 at 11:00am SUNDAY MORNING LIGHTS! |
| Mon, May 26, 2025 at 10:00am Memorial Day Murph |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20250302 | Pullup Program 20210629 | The Lunge Challenge |
CrossFit 20250302(Reps) WARM-UP: 200m walk 2 sets: 1:00 air bike 20 mountain climbers 10 air squats 1 set: 10 back-to-back twist passes 10 granny tosses 10 chest passes 10 side tosses, right 10 side tosses, left 10 roll passes 10 squat throws SKILL/STRENGTH: Accumulate 10 DB Turkish get-ups/arm WOD: On a 10:00 clock Rx: STIMULUS 30-50+ step-ups; advanced athletes shoot for closer to 70 reps 50 wall-balls (20/14) 60/50-cal air bike Max single-DB box step-ups (20/20) (50/35) MODIFICATIONS: -Wall-balls, modify weight, reps, height to complete in 3:00 or less -Bike, modify distance to complete in 5:00 or less -Box, modify weight, height, reps to complete 50+ reps STIMULUS NOTES: 30-50+ step-ups; advanced athletes shoot for closer to 70 reps Wall-ball shots in 3:00 or less Bike in 5:00 or less 2:00+ for step-ups STRETCHING: 1:00 couch stretch/side
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