WOD
 | Thu, Nov 9 2023 |  |
 | Sat, Dec 23, 2023 at 5:00pm Allure Holiday Party |
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| 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 20231109 | Home WOD 20231109 | November Lunge Challenge |
CrossFit 20231109(Time, Rx2) WARM-UP: 200m walk (embrace the cold OR 2:00 on rower, bike or jump rope) – Complete as many movements as possible until roughly 5:00 have passed, then perform a second 100m jog 100m jog 25-ft toy soldiers 25-ft walking lunges 25-ft high knees 25-ft butt kickers 25-ft shoo the turtles 25-ft spiderman lunges 25-ft bear crawl 25-ft burpee + broad jump 100m jog SKILL/STRENGTH: EMOTM x 8mins :20-:30 single-leg squat practice WOD: 4 rounds for time Accumulate 1:00 plank hold 400m run Rx2 Accumulate :30 plank hold, 300m run INTENDED STIMULUS 14:00-20:00 Plank holds in 2 sets or less and in 2:00 or less (1:00 for Rx2) Keep rest breaks to :20 or less Runs in 2:30 or less STRETCHING: 2 sets: :30 cobra stretch :30 seated pike stretch/leg
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