WOD
 | Mon, Nov 6 2023 |  |
 | Happy Birthday: Joe S |
| CrossFit 20231106 | Home WOD 20231106 | November Lunge Challenge |
CrossFit 20231106
(Time, Rx2, Rx3)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
5 inchworm + push-ups
5 up-downs
5 burpees
10 air squats (heels down)
30 single-unders
10 lateral leg swings/leg
3 bar-facing burpees, slow
3 bar-facing burpees, fast
10 air squats (knees out)
30 single-unders
10 alt Samson stretch
4 bar-facing burpees, slow
4 bar-facing burpees, fast
10 air squats (depth below parallel)
30 single-unders
SKILL/STRENGTH: EMOTM x 5mins
5 strict ring dips (scale w/ band or feet)
– Hold the bottom and top for :01 each
WOD: 4 rounds for time
15 bar-facing burpees
15 front squats (105/75)
75 single-unders
Rx2
10 bar-facing burpees
15 front squats (85/65)
50 single-unders
Rx3
10 burpees
15 front squats (45/35)
25 single-unders
INTENDED STIMULUS
12:00-18:00
Bar-facing burpees in 1:30 or less
Front squats in 2 sets or less
Single-unders in 1:00 or less
Finish round 2 by 6:00
STRETCHING:
2:00 foam roll quads
1:00 foam roll calves
| 0% |  | |  | 0% |
| 1st | 11:43 Rx2 | Coach A Mon, Nov 6, 2023 | | 2nd | 11:57 Rx2 | Amelia Mon, Nov 6, 2023 | | 3rd | 13:03 Rx2 | Coach B Mon, Nov 6, 2023 | | 1st | 16:04 Rx | Josh Mon, Nov 6, 2023 | | 2nd | 15:22 Rx2 | Matt Mon, Nov 6, 2023 | | 3rd | 11:20 Rx3 | Coach C Mon, Nov 6, 2023 |
| Ben | 13:36 Rx | 135# | | Claire | 14:54 Rx | | | Josh | 16:04 Rx | 95# | | Marcus | 17:59 Rx | | | Daniel O | 18:48 Rx | | | Coach A | 11:43 Rx2 | | | Amelia | 11:57 Rx2 | | | Tracy L | 11:57 Rx2 | | | Coach B | 13:03 Rx2 | | | Tony | 13:35 Rx2 | | | Jenn | 14:29 Rx2 | | | Elsa | 14:53 Rx2 | Rx2 w/ 55# | | Tejas | 15:17 Rx2 | | | Matt | 15:22 Rx2 | | | Nickolas | 16:50 Rx2 | | | Ana | 10:07 Rx3 | Bar facing burpees | | Coach C | 11:20 Rx3 | Rx2 w/ burpees | | Tiffany W | 11:24 Rx3 | | | Carsyn | 11:44 Rx3 | 55#/bar facing / 50 SUs | | Erandi | 12:14 Rx3 | | | Chanel | 12:23 Rx3 | | | Julie A | 14:56 Rx3 | | | Carlos | 15:15 Rx3 | | | Albert | 16:37 Rx3 | 2.5 rounds;#45 weight | | Joanie | 17:24 Rx3 | 55# | | Megan M | 0 | Unknown |
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Home WOD 20231106
(Time)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
5 inchworm + push-ups
5 up-downs
5 burpees
10 air squats (heels down)
:30 single-unders
10 lateral leg swings/leg
3 bar-facing burpees, slow
3 bar-facing burpees, fast
10 air squats (knees out)
:30 single-unders
:15 Samson stretch/leg
4 bar-facing burpees, slow
4 bar-facing burpees, fast
10 air squats (depth below parallel)
:30 single-unders
SKILL/STRENGTH: EMOTM x 5mins
5 dips (use couch or chair, etc.)
– Hold the bottom and top for :01 each
WOD: 4 rounds for time
15 DB-facing burpees
15 DB squats (15-50)
75 single-unders
– Use two DBs
STRETCHING:
2:00 foam roll quads
1:00 foam roll calves
| 0% | | | | 0% |
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November Lunge Challenge
Nov 1, 2023 - Nov 30, 2023 (Individual Goal 1,500) 
Accumulate 1500 Lunges (50/day)
You may do walking lunges, front lunges or back lunges. Work to touch back knee on every lunge.
| Amelia | | | Donna | | | Coach J | | | Tracy L | | | Coach E | | | Phil | | | Coach A | |
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