WOD
 | Thu, Oct 5 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 (6 days ago) |
| CrossFit 20231005 | ANNIE | Home WOD 20231005 | Scary Squat Challenge |
CrossFit 20231005(No Results Tracked) WARM-UP: 200m walk Partner 1 | 100m run + 50-ft bear crawl Partner 2 | Cossack squats, plank hold, Samson lunges, hollow rocks – One partner runs and bear crawls while the other AMRAPs one movement at a time SKILL/STRENGTH: 8 rounds :20 double-under, triple-under, or crossover work :10 rest – Work on a skill you have not yet mastered WOD: BENCHMARK ANNIE! 50-40-30-20-10 Reps for time - Double Unders - Abmat Sit-Ups Rx+ GHD Situps Rx2 30-20-10 Rx3 Singles 100-80-60-40-20 INTENDED STIMULUS Classic CrossFit benchmark workout Less than 10:00 Advanced athletes finish in less than 6:30 No more than 1:00 on the double-unders for the rounds of 50 and 40 Have not done ANNIE?...choose a variation that allows for a faster pace rather than challenging your skill PUT SCORE UNDER ANNIE TAB STRETCHING: 2 sets :30 cobra stretch :30 Spiderman stretch/side :30 calf stretch/side
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The Girls
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