WOD
 | Wed, Nov 8 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 20231108 | Home WOD 20231108 | November Lunge Challenge |
CrossFit 20231108(Time, Rx2, Rx3) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) 3 sets: :30 easy pace :20 moderate pace :10 fast pace – Row, bike or jump WOD REVIEW & WARM-UP: Rope Climbs Hang Power Snatches Then... 2 sets: 4 hang power snatches 1 rope climb – Rest 1:00 between set 2 sets: :30 band pull-aparts 5-10 hand-release push-ups 5-10 ring rows :15-:30 handstand hold 5-10 strict pull-ups (scale to banded pull-ups as needed) – Rest :10-:20 between movements WOD: 5 rounds for time 7 hang power snatches (115/75) 2 rope climbs Rx2 75/55, 1 rope climb Rx3 45/35, 1 x 1/2 rope climb or 3 rope lowers INTENDED STIMULUS 6:00-10:00 Snatches in 1:00 or less Rope climbs in 1:00 or less Snatch load should allow for 7 unbroken reps in the first round STRETCHING: :45 forearm stretch (extension) :45 forearm stretch (flexion)
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