WOD
 | Thu, Mar 5 |  |
 | 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 BToday, you’ll take on a fun partner workout! Partner 1 will do the first couplet all the way through, then Partner 2 will do the first couplet all the way through. After Partner 2 finishes the first couplet, Partner 1 will complete the second couplet all the way through, then Partner 2 will complete the second couplet all the way through. These are meant to be fast efforts, so we'll spend some time on picking the proper weights and box height in the warm-up. |
 | Happy Birthday: Donna |
 | Welcome: James M |
| Most Recent Benchmark: CrossFit Open 26.2 on Mar 8, 2026 (3 days ago) |
CrossFit 20260305(Time) WARM-UP: 200m walk 2 sets: 9/7-calorie row 5 hang deadlift and shrugs 5 hang power cleans 5 box step-ups 5 box jumps WOD MOVEMENT REVIEW & WARM-UP: Every 1:30 for 5 sets: 3 hang power cleans PARTNER WOD THURSDAY!: For time Rx: STIMULUS First couplet in under 9:00; Second couplet in under 7:00 21 hang power cleans (135/95) 21/15-cal row 15 hang power cleans (155/105) 15/10-cal row 9 hang power cleans (175/120) 9/7-cal row – Partner 1 completes all of the work; then, partner 2 completes all of the work. – Non-working partner can adjust weights while their partner is rowing Right into … 21 box jumps (24/20 in) 21/15-cal row 15 box jumps 15/10-cal row 9 box jumps 9/7-cal row – Partner 1 completes all of the work; then, partner 2 completes all of the work MODIFICATIONS: Hang power clean, modify weight and/or reps to complete in 1-3 sets Box jumps, modify reps, e.g., 12-9-6 then box height, step-ups Row, modify distance, e.g., 12/9, 9/7, 6/5 STIMULUS NOTES: Time cap 18:00 First couplet in under 9:00; advanced athletes closer to 5:30 Second couplet in under 7:00; advanced athletes closer to 4:30 Pace first couplet with heavier loading; sprint the second couplet with light loading The hang power clean load is intended to be moderate, but challenging, hang power clean loading, in 1-3 sets Continuous movement through the box jumps; minimal breaks STRETCHING: 3:00 recovery walk or easy jog with your partner
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