WOD
 | Thu, Nov 2 2023 |  |
 | 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 |
| Fri, Mar 8, 2024 at 4:00pm FRIDAY NIGHT LIGHTS |
 | Welcome: Erandi |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20231102 | Home WOD 20231102 | November Lunge Challenge |
CrossFit 20231102(Time, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 10 unweighted good mornings 10 up-downs (no jump) 10 push-ups 10 hang muscle cleans 10 empty barbell good mornings 10 burpees 10 pike push-ups (floor) 10 hang muscle cleans SKILL/STRENGTH: On a 10:00 clock 3 hang power cleans – Build to a heavy set WOD: For time 21-15-9: Hang power cleans (135/95) 15-12-9: Strict handstand push-ups Rx2 95/65, then... 12-9-6: Strict reduced ROM handstand push-ups – Do not use more than a 45# plate Rx3 65/45 then... 15-12-9: Pike (stink bug) handstand push-ups – May use box for pike HSPUs but do not forgo stimulus to increase the difficulty INTENDED STIMULUS 8:00-12:00 depending on handstand push-up proficiency Some advanced athletes may go sub 6:00 Hang power cleans should be in 1-2 sets every round Sets of 3+ on the strict handstand push-ups Maintain strict stimulus on the handstand push-ups; kipping is not a scaling option today STRETCHING: 1:00 scorpion stretch/side 1:00 child’s pose stretch
|
|
|
