WOD
 | Tue, Feb 3 |  |
 | Fri, Feb 13, 2026 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Fri, Feb 27, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 1, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
| Fri, Mar 6, 2026 at 4:00pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 8, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
 Coach BToday’s workout is a longer-duration couplet including rope climbs and a Zercher carry. This is the first time I've seen a Zercher carry in a WOD and I think will be new to many of you. I'll get you warmed up on both movements so you'll be confident in your Zercher carry today. |
| Most Recent Benchmark: Max Height Box Jump on Feb 20, 2026 (2 days ago) |
| CrossFit 20260203 | Gymnastics Class 2026 0203 | THE OPEN 💪 |
CrossFit 20260203(Time) Welcome to February! We'll continue to prepare for the CrossFit Open. Expect skill development, and accessory work specifically designed to prepare you to take on the Open. WARM-UP: 200m walk :30 Samson lunges :30 knee push-ups :30 bent-over rows :30 air squats :30 shoulder presses :30 scap pull-ups WOD MOVEMENT REVIEW & WARM-UP: 3 seated cinch to stand 3 rope hangs 3 rope hanging knee raises 3 rope hanging foot-locks 3 rope hanging foot-lock and pulls 2 sets: 3 Zercher lifts from the knees to standing Zercher carry (20 ft) – Add load on the second set WOD: 5 rounds for time Rx: STIMULUS 21:00-25:00 5 rope climbs Zercher or front-rack carry (200 ft) (155/105) MODIFICATIONS: -Rope climbs, modify reps or height first then movement, e.g., rope cinches or rope lowers -Zercher or front-rack carry, modify weight or distance STIMULUS NOTES: Time cap 27:00 Longer-duration couplet of loaded carries and high-rep rope climbs Rope climbs in about 2:00 per round Make it to at least the halfway point on each of the carries before setting the bar down STRETCHING: 1:00 barbell forearm smash/side 1:00 barbell bicep smash/side 1:00 forearm stretch/side
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