WOD
 | Sun, Nov 12 2023 |  |
| CrossFit 20231112 | 20231112 CrossFit Goals | Home WOD 20231112 | November Lunge Challenge |
CrossFit 20231112
(Reps, Rx2, Rx3)
Warmup
EMOTM x 10
1) 20 sec shoulder taps (feet on rower)
2) 20 sec jump rope
WOD: 10 min AMRAP
- 10/8 Cal Row
- 8 HSPU
Rx2 - modified HSPU
Rx3 - 8/6 cals, pike pushups
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| Megan M | 98 Rx2 | | | Natalie | 106 Rx3 | |
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20231112 CrossFit Goals
(Check In)
November- Strength
Warmup: 5 minutes of cardio
Stretch for your strength movement
skill work (pick a movement and stick with it all month)
Ideas: squats, Olympic lifts, power lifts, anything weighted
4x5 @ 80%
1xmax reps @80%
Accessory:
3 rounds
10 bird dogs (full ROM)
10 dead bugs
10 Turkish getups
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Home WOD 20231112
(Reps)
WARM-UP:
200m walk (embrace the cold OR 2:00 on rower, bike or jump rope)
:30 run (easy pace)
10 alternating scorpion stretches
:30 plank hip taps (same side)
:30 run (moderate pace)
10 knee push-ups
:30 high plank hold
:30 run (fast pace)
10 single-arm DB shoulder presses/arm
10 scap push-ups
:30 run (sprint pace)
:30 single-arm DB overhead hold/arm
10 scap push-ups
WOD WARM-UP: 1 round
4-shuttle runs
4 handstand push-ups
WOD: AMRAP x 10mins
5 shuttle runs (25 ft)
8 handstand push-ups
– 1 shuttle = 25-ft down + 25-ft back
STRETCHING | 7:00
1 set:
1:00 shoulder lacrosse ball mash/side
– Perform this on the floor or against an upright.
1:00 lacrosse ball glute mash/side
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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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