WOD
 | Mon, Feb 9 |  |
 | 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 JWe have a gymnastics strength and stamina day covering pulling, pushing and midline functions. A simple and effective 20 min AMRAP with built in rest. While it is an AMRAP, the focus today will be on strength, so we'll look to limit the reps on any modified movements to allow you to focus your effort on every rep. |
| Most Recent Benchmark: Max Height Box Jump on Feb 20, 2026 (2 days ago) |
| CrossFit 20260209 | Upper body Strength 20260209 | THE OPEN 💪 |
CrossFit 20260209(Reps) WARM-UP: 200m walk 2:00 bike, row, or jog 10 band pull-aparts 10 inchworms 10 push-ups to down dog 10 ring rows 10 unweighted single-leg deadlifts :20 plank hold 10 band pull-aparts 10 mountain climbers 10 push-ups 10 scap pull-ups 10 unweighted single-leg deadlifts :20 plank or handstand hold WOD MOVEMENT REVIEW & WARM-UP: 1 set: :20 hang from the pull-up bar :10 rest :20 ring support hold – Use feet to assist as needed 1 set: 10 jumping pull-ups 10 jumping ring dips 1 set: 3-5 strict pull-ups or scaling option 3-5 strict ring dips or scaling option 1 set: 5 AbMat sit-ups WOD: EMOTM x 20mins Rx: STIMULUS Min. 1 | Max strict pull-ups Min. 2 | Max strict ring dips Min. 3 | Max AbMat sit-ups Min. 4 | Rest MODIFICATIONS: -Pull-ups, if able to do a couple of strict reps under your own power, perform as many reps as possible and then supplement with assisted reps, then modify to banded strict, foot-assisted, or ring rows -Ring dips, modify movement, e.g., banded or foot-assisted -AbMat sit-ups, modify movement, e.g., foot-anchored sit-ups or plank holds STIMULUS NOTES: Gymnastics strength and stamina day Upper-body pull, upper-body push, and midline flexion movement functions Perform as many reps as possible within each minute Minimum targets: 7 pull-ups, 7 ring dips, and 15 sit-ups ACCESSORY + STRETCHING: 3 sets: 12 single-leg kettlebell or dumbbell deadlifts/leg – Rest as needed between sets 1:00 lacrosse ball chest mash/side 1:00 lacrosse ball shoulder smash/side
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