WOD
 | Thu, Oct 19 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 |
 | Happy Birthday: Coach C |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20231019 | Fight Gone Bad | Home WOD 20231019 | Scary Squat Challenge |
CrossFit 20231019(No Results Tracked) WARM-UP: 200m walk 5 med-ball chest passes with a partner 5 med-ball bounce passes with a partner 10 alternating box step-ups with a partner 5 med-ball chest passes with a partner 5 med-ball bounce passes with a partner 10 alternating squat jumps with a partner 5 med-ball chest passes with a partner 5 med-ball bounce passes with a partner 10 alternating box step-ups + step-off box and land in a squat 3 sets: 5 shoulder presses – elbows in front of the bar in the rack 5 sumo deadlifts – feet are just wider than squat stance 5 jumps in place (on sets 2 and 3 have athletes box jump with a step-down) WOD REVIEW & PREP BENCHMARK WOD: FIGHT GONE BAD 3 rounds for reps: 1:00 wall-ball shots (20/14)(9/10 ft) 1:00 sumo deadlift high pulls (75/55) 1:00 box jumps (20 in) 1:00 push presses (75/55) 1:00 row for calories – Rest 1:00 between rounds Rx2 Scaled weights/height ADD SCORE TO FIGHT GONE BAD TAB INTENDED STIMULUS Classic CrossFit test: a high-rep, lightweight conditioning workout 15-25 reps for each movement Use the row to push or pace based on the level of fatigue Maintain full range of motion despite the volume and fast pace STRETCHING: 2 sets :30 lacrosse ball calf roll/leg :30 lacrosse ball foot roll/foot
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