WOD
 | Wed, Mar 4 |  |
 | 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! |
| Sun, Mar 15, 2026 at 10:00am SUNDAY MORNING LIGHTS! |
 Coach JToday we have a nice low-rep workout, with little interference between movements, to allow you to go hard today. We'll also do a bit of core work after the workout to finish things up. |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (3 days ago) |
CrossFit 20260304(Time) WARM-UP: 200m walk 200m run, slow 5 inchworm + push-ups 10 front-to-back leg swings 10 side-to-side leg swings 10 stink bugs 10 alternating Spiderman stretches 200m run, fast WOD MOVEMENT REVIEW & WARM-UP: 3 sets: 100m run 1:00 rest – Increase pace with each set to workout effort WOD: 10 rounds for time Rx: STIMULUS: 100m run 2 wall walks MODIFICATIONS: -Run, modify distance to complete in :40 or less -Wall walks, modify range of motion, inchworm + push-ups, inchworms + push-ups from the knees STIMULUS NOTES: 8:00-13:00 Fast-paced workout with quick transition times between movements Run efforts in under :40 Wall walks in under :40 ACCESSORY + STRETCHING: 2 sets: :20 high plank :20 single-arm high-side plank, left :20 high shoulder extension plank :20 single-arm high-side plank, right :20 high plank 1:00 rest 1 set: 1:00 banded shoulder stretch/side
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