WOD
 | Tue, Feb 24 |  |
 | 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 BToday we have rowing and back squats - this is quite the combo! The row shouldn't be a sprint today, just a nice consistent pace throughout the workout with moderate-to-heavy back squats. You'll want to choose a weight that will allow for 1-2 sets in your first set and unbroken thereafter. If you are doing the Open WOD this Friday, work your technique on the rower and don't go too heavy on the back squat. |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (4 days ago) |
| CrossFit 20260224 | Gymnastics Training 2026 0224 | THE OPEN 💪 |
CrossFit 20260224(Time) WARM-UP: 200m walk 15 pulls on the rower (easy pace) 10 alternating Spiderman stretches – Focus on sitting up tall on the rower, identify calories/hr as well as strokes per minute 15 pulls on the rower (18-20 strokes per minute pace) 20 alternating mountain climbers – At an 18-20 strokes per minute pace, notice calories/hr, it should be a lower number 15 pulls on the rower (22-24 strokes per minute pace) 10 Kang squats – At a 22-24 strokes per minute pace, notice calories/hr, with the same effort as the previous set but a faster stroke rate, your pace should be faster and your number higher. 15 pulls on the rower (26-30+ strokes per minute pace) 20 air squats – At a 26-30+ strokes per minute pace, notice calories/hr, with the same effort as the previous set but a faster stroke rate, your pace should be even faster, and the number bigger than the previous set WOD MOVEMENT REVIEW & WARM-UP: 3 sets: 5 back squats – Build to your workout load WOD: For time Rx: STIMULUS 15:00-22:00 75/60-cal row 21 back squats (185/125) 75/60-cal row 15 back squats 75/60-cal row 9 back squats MODIFICATIONS: -Row, modify cals -Back squats, modify weight first then movement, e.g., dumbbell or kettlebell goblet squat, front squat STIMULUS NOTES: Time cap 24:00 Row calories in 3:30-5:30 Back squats in under 2:00 and 2 sets or less Barbell may come from the rack if available ACCESSORY + STRETCHING: Accumulate: 75 GHD hip extensions 1:00 foam roll quad/leg 1:00 foam roll lats/arm
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