WOD
 | Sun, Sep 24 2023 |  |
 | Sat, Oct 28, 2023 at 10:00am Dirty Wookie 5k |
| Sat, Dec 23, 2023 at 5:00pm Allure Holiday Party |
| Sat, Feb 3, 2024 at 10:00am CrossFit for Health Seminar |
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| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20230924 | Home WOD 20230924 | Veggie Challenge |
CrossFit 20230924(Time, Rx2, Rx3) WARM-UP: 200m walk 2 sets: :30 single-unders 10 DB Romanian deadlifts 10 DB hang clean and presses 10 DB goblet squats – Hold the DB with one hand on each head SKILL/STRENGTH: Accumulate 20 single-DB overhead squats/arm WOD: 5 rounds for time 75 double-unders 20 alternating DB snatches (50/35) Rx2 1:00 double-unders, 35/20 Rx3 50 single-unders 15/10 INTENDED STIMULUS 10:00-15:00 Double-unders and snatches in 1:30 or less Complete each set of snatches in 1-2 sets Grip and cardiorespiratory intensive combo STRETCHING: :30 wrist stretch (flexion)/side :30 wrist stretch (extension)/side
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