WOD
 | Fri, Nov 3 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 |
| Most Recent Benchmark: Snatch Max on Jan 5, 2026 (7 days ago) |
| CrossFit 20231103 | Home WOD 20231103 | November Lunge Challenge |
CrossFit 20231103(Rounds, Rx2, Rx3) PARTNER WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike, or jump rope) :20 each: – Use a light medicine ball – Move further apart every few reps Back-to-back twist pass Granny toss Bounce pass Chest pass Side toss, right Side toss, left Roll pass Squat throw SKILL/STRENGTH: 10 total sets with a partner 10 weighted sit-ups (20/14) 10 sit-ups – One partner works at a time – 5 sets per partner PARTNER WOD FRIDAY!: AMRAP x 14mins 8 chest-to-bar pull-ups 8 wall-balls (20/14) (9/10 ft) – Partners alternate full rounds – One partner works at a time Rx2 pull-ups, 20/14 Rx3 jumping pull-ups 14/10 INTENDED STIMULUS 8+ rounds total (4/partner) With built-in rest, rounds should be completed as fast as possible Transition quickly STRETCHING: 2 sets :30 cobra stretch :30 elbow-to-instep/side
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