WOD
 | Sat, Sep 30 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 |
| Thu, Feb 29, 2024 at 6:30pm 2024 CROSSFIT GAMES OPEN TEAMS ANNOUNCEMENT |
| Fri, Mar 1, 2024 at 4:30pm FRIDAY NIGHT LIGHTS |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| Barbell Strength 20230930 | Home WOD 20230930 | Veggie Challenge |
Barbell Strength 20230930(Check In) Warmup 400m jog or 500m row then 2 rounds - 10 sec jumping jacks (slow) - 10 sec jumping jacks (med) - 10 sec jumping jacks (fast) - 30 sec alt back lunges - 30 sec pushups - 30 sec air squats Tempo Back Squats (10 sec descent) - warmup, then 3-3-2-2-1-1-1-1 (10 reps of double DB Bench Press between each set) Banded RDLs - 5 sets (continue reps until muscular fatigue sets in - 1 to 2 reps shy of failure) - superset with 20 sec Handstand Hold Accessory: 3 rounds - 5 SOTS press (limit range of motion if necessary) - 10 single leg hip raises /side - 15 sec GHD horizontal hold Stretch: - 60 sec foam roll glute/hamstring /side - 30 sec pigeon pose /side
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