WOD
 | Thu, Oct 26 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 20231026 | Home WOD 20231026 | Scary Squat Challenge |
CrossFit 20231026(Time, Rx2, Rx3) WARM-UP: 200m walk 15 jumping jacks 15 unweighted good mornings 5 up-downs + jump 10 walking lunge steps (slow) 15 skier jacks 10 empty bar good mornings 5 burpees (no jump) 10 walking lunge steps (moderate) 15 plank jacks 10 sumo stance empty bar good mornings 5 burpee + jump 10 walking lunge steps (fast) WOD WARM-UP: 2 sets: 5 unbroken sumo deadlift high pulls 1 set: 7 sumo deadlift high pulls 12 walking lunges 20ft handstand walk or scaled version WOD: 3 rounds for time 20 sumo deadlift high pulls (75/55) 30 walking lunges 40ft handstand walk Rx2 10 SDHP 65/45, 30 walking lunges, 20 alt shoulder taps (against the wall) Rx3 10 SDHP 45/35, 20 walking lunges, 20 alt plank shoulder taps INTENDED STIMULUS 9:00-15:00 for most athletes Sumo deadlift high pulls in 1-2 sets Lunges finished in under 1:00 Handstand walks in 1-4 sets and under 2:00 STRETCHING: 1:00 pigeon pose/side 1:00 couch stretch/side
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