WOD
 | Thu, Oct 12 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 20231012 | Home WOD 20231012 | Scary Squat Challenge |
CrossFit 20231012(Time, Rx2, Rx3) WARM-UP: 200m walk 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, Bike or Jump Rope. 2 sets: 5 elbow-to-instep/leg :30 unweighted good mornings 5-10 step back lunges/leg 5-10 single-leg toe touches/leg 1 set: 10 x 50-ft shuttle run (25 ft out and back) SKILL/STRENGTH: 3 sets 20 seated alternating DB shoulder presses – Use two DBs and alternate presses until you have completed 10 per arm – Add load as long as the 20 reps are unbroken WOD: For time 21-15-9 DB devils presses (35/20) – Perform 10 x 50-ft shuttle runs after each set Rx2 20/15 Rx3 15-12-9, 15/10 INTENDED STIMULUS 7:00-12:00 All-out sprint from the start of the workout Hang on to the DBs and keep moving The first set of 21 should take no longer than 3:00 to complete Keep the shuttle runs to 1:30 or less On the shuttle runs, make turns with body lower to the ground STRETCHING: 1:00 banded shoulder stretch/arm 1:00 coach stretch/leg
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