WOD
 | Tue, Nov 7 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 (6 days ago) |
| CrossFit 20231107 | Home WOD 20231107 | Other Results | November Lunge Challenge |
CrossFit 20231107(Weight) WARM-UP : 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) :40 single unders :40 bodyweight split squats (:20/leg) :40 alternating shoulder taps :40 double-unders :40 alternating lunges :40 wall walk hold :40 triple unders :40 jumping lunges :40 handstand hold against the wall SKILL/STRENGTH: 3:00 Max cumulative L-sit hold – Perform from parallettes, DBs, boxes, or the floor REVIEW SPLIT JERKS WOD: 5 sets for load 3 split jerks – Lift once every 3:00 INTENDED STIMULUS Build to a heavy 3-rep split jerk Advanced athletes should start at around 80-90% of 1-rep max Beginner athletes should start around 70% of 1-rep max STRETCHING: 1:00 couch stretch/leg 1:00 thread the needle/arm
|
|
|
