WOD
 | Mon, Feb 23 |  |
 | 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 4:30pm FRIDAY NIGHT LIGHTS! |
| Sun, Mar 8, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
| Fri, Mar 13, 2026 at 4:30pm FRIDAY NIGHT LIGHTS! |
 Coach JToday is another gymnastics day as we count down toward the Open. We'll be working Pullups and handstand holds with a little running mixed in (a great day for that given the weather this past week). 🤸♂️ |
 | Happy Birthday: Robert |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| CrossFit 20260223 | Upperbody Strength 20260223 | THE OPEN 💪 |
CrossFit 20260223(Reps) WARM-UP: 200m walk 5 inchworms + 1 push-up 20 high knees 100-meter run 1 set: 10 alternating Spiderman stretches 20 butt kickers 100m run :15 Samson stretch/leg :15 squat hold 100m run :30 plank-ups :30 burpees WOD MOVEMENT REVIEW & WARM-UP: 3 sets: 20 alternating shoulder taps – Increase difficulty across each set EMOTM x 5mins: :10-:20 handstand hold practice – Rest the remainder of the minute WOD: Rx: STIMULUS 2-3+ rounds on the first AMRAP & :30-1:00+ on the handstand hold 2 sets: AMRAP x 3mins: 100m run 10 pull-ups Right into... AMRAP x 3mins: Freestanding handstand hold – Rest 2:00 between sets – Every second of the handstand hold is a rep MODIFICATIONS: -Run, modify distance to complete in :30 or less -Pull-ups, modify reps, e.g., 5 then movement, e.g., jumping pull-ups -Handstand hold, modify movement, e.g., on the wall, pike handstand hold, feet-elevated plank, plank from the knees STIMULUS NOTES: Pull-ups in 2-3 sets and :30 or less :30-1:00+ on the handstand hold STRETCHING: 200m cool-down walk 30 reach, roll, and lift
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